This is something my mum often makes. As kids and teenagers we adored this for dinner and still today my siblings and I love it and often make it regularly, just like mum does. The best part about this style of quiche is that you can use just about any vegetables you have – either raw or cooked, whichever cheese you like, plus it’s just as good (perhaps even better) the next day cold for lunch.

A simple throw together meal which is always delicious.

You need:

  • A medium pie or tart dish
  • Oil spray (to line dish)
  • 1 sheet of puff pastry, defrosted
  • 2- 3 eggs
  • 3/4 cup milk
  • 1 small tin of tuna (you don’t have to use tuna, if not, add a few more greens or other veg)
  • A handful of grated cheese (cheddar or haloumi work well) or feta, crumbled
  • ~ 1 cup of greens (raw spinach and/or steamed broccoli/peas)
  • A small handful other vegetables you like e.g. leftover roasted pumpkin, sliced capsicum, slithers of zucchini (optional)
  • 1 tomato sliced or a handful of cherry tomatoes sliced for the top
  • Salt and pepper
  • Chilli flakes

To make:

  1. Preheat oven to 160 degrees Celsius. In a medium bowl mix eggs and mix with a fork, add cheese, a little salt and pepper, tuna, chilli flakes and fresh herbs, mix and set aside.
  2. Spray your tin/dish, then place pastry gently pressing it on the sides so that it sits nicely within the dish. Cut the corners off and place (and press) in areas where the pastry doesn’t line the side. You want a nice covering of pastry, with no gaps. Then using your fork, poke a few holes in the pastry base.
  3. Evenly distribute your steamed greens within the dish, then barely pour over the egg mixture, making sure to distribute the tuna and cheese evenly.
  4. Lastly, place sliced tomato on top and add a little more cracked pepper.
  5. Bake for approx. 30mins or until the pastry is golden and crispy on the sides.
  6. Once cooked, cut and serve with a fresh green salad. YUM.


  • If you don’t have pastry, you can spray your dish with oil then line with baking paper and fill with vegetables then pour egg mixture in. This creates a frittata like dish. Serve with salad and crusty bread.
  • Instead of tuna, you can add salmon or slices of ham or prosciutto or smoked salmon, or just add more vegetables for a vegetarian style quiche.
  • Fresh herbs are superb in quiche – try parsley and basil.

Gestational Diabetes –

If you have GDM you can certainly make and enjoy this quiche. Pastry is absolutely fine to enjoy in moderation and enjoy pastry in this way means you obtain all the goodness that eggs, cheese, tuna and vegetables provide. A piece of homemade quiche can be a satiating, easy and nutritious lunch or dinner when served with salad. You don’t have to add tuna, you can keep this vegetarian and just add vegetables. If following this recipe and using 1 sheet of puff pastry you could easily enjoy a slice that is 1/4 of this quiche or a little more, but this may be too generous for some. I suggest a slice with a lovely leafy salad. If you’re unsure of what’s best for you in terms of serving suggestions, speak with your Dietitian or reach out to me via email or social media.

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