Mediterranean-Style Roasted Vegetable and Feta Quiche
We love this simple crustless quiche packed with roasted Mediterranean vegetables, garlic, basil, and feta. Have it warm with some spuds, or leave it to cool and stash it in your lunch box.
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NutritionPer Serving
- Calories189
- Fat12g
- Saturates6.3g
- Carbs5.3g
- Sugars4.6g
- Protein14g
For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
We’re big fans of a crustless quiche. They’re simple, versatile, and packed with flavour. This Mediterranean-Style Roasted Vegetable and Feta number comes together in one dish, and you can enjoy it warm straight from the oven with salad and new potatoes, or let it cool and slice it up for an easy lunchbox option.
In this version, we’ve roasted the vegetables to really bring out their natural sweetness, then added garlic and basil for a Mediterranean-inspired twist. Finished with tangy feta, it’s a delicious contrast to the creamy savoury egg base.
What diets is this Mediterranean-Style Roasted Vegetable and Feta Quiche suitable for?
This Mediterranean-Style Roasted Vegetable and Feta Quiche is suitable for gluten-free diets. It can also easily be made vegetarian, just be sure to make sure the following is vegetarian-friendly:
- Feta
Remember to take extra care when you’re cooking for people with allergies. Use separate utensils, cookware, and preparation surfaces.
Do you need any special ingredients to make Mediterranean-Style Roasted Vegetable and Feta Quiche?
This Mediterranean-Style Roasted Vegetable and Feta Quiche is dead easy to make, with no fancy kitchen gadgets or ingredients. You’ll find everything on your local supermarket shelves.
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How many calories are in this Mediterranean-Style Roasted Vegetable and Feta Quiche?
There are only 189 calories in one serving of this Mediterranean-Style Roasted Vegetable and Feta Quiche, which means it falls into our Everyday Light category. These are all dishes under 400 calories, ideal for when you’re after a lighter bite (just like the category name suggests!), and they fit with diet plans like Weight Watchers if you’re calorie counting.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight, then you might want to adjust these slightly. You can read more about these recommendations on the NHS website.
Step 1
Preheat the oven to 200°C fan.
Step 2
Scatter the peppers, onions, and courgette onto a baking tray, and spray with low-calorie cooking spray. Sprinkle over the garlic granules and season with salt and pepper, then roast in the oven for 15-20 minutes — tossing around after 10 minutes.
Step 3
While the veg roasts, crack the eggs into a mixing bowl. Add the cream cheese and single cream alternative, and whisk until smooth. Season with salt and black pepper, and stir through the shredded basil.
Step 4
When the vegetables are golden around the edges, remove from the oven and reduce the heat to 170°C fan.
Step 5
Grease the quiche dish with a little low-calorie cooking spray, spread the roasted vegetables evenly, over the bottom and crumble the feta over.
Step 6
Place the quiche dish on a baking tray to make it easier to transfer to the oven without spillage. Pour in the egg mixture. Place the tray in the middle of the oven and cook for 25-30 minutes — until the edges are golden and the quiche is firm, with a slight wobble to the centre.
Step 7
Serve warm — or leave to cool, then refrigerate for a cold snack or lunch box idea.
What could I serve with this Mediterranean-Style Roasted Vegetable and Feta Quiche?
This Mediterranean-Style Roasted Vegetable and Feta Quiche is delicious all on its own, or you could serve it with lots of different slimming-friendly options! Here are some ideas:
How do you know when Mediterranean-Style Roasted Vegetable and Feta Quiche is cooked?
You can tell Mediterranean-Style Roasted Vegetable and Feta Quiche when the edges are golden and the quiche is firm, with a slight wobble in the centre. This will take around 25-30 minutes.
How long can you keep Mediterranean-Style Roasted Vegetable and Feta Quiche in the fridge?
Once you’ve served up your Mediterranean-Style Roasted Vegetable and Feta Quiche, ideally you should eat it within 4 hours.
If you do hang onto any leftovers, be sure to refrigerate them in an air-tight container with a lid. You can store Mediterranean-Style Roasted Vegetable and Feta Quiche in the fridge for approximately 3 days or so.
Can I freeze Mediterranean-Style Roasted Vegetable and Feta Quiche?
Yes, you can! This recipe can be frozen after baking, just remember to do the following:
- Freeze it as soon as it’s cold enough.
- Use a container suitable for freezing.
- Don’t forget to add a label reminding you what it is, and on what date you put it in the freezer!
How do I reheat Mediterranean-Style Roasted Vegetable and Feta Quiche?
From chilled: Place in a moderate oven for 5-10 minutes, until it’s warm throughout.
From frozen: Allow to defrost thoroughly overnight, then heat as above from chilled.
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Mediterranean-Style Roasted Vegetable and Feta Quiche
We love this simple crustless quiche packed with roasted Mediterranean vegetables, garlic, basil, and feta. Have it warm with some spuds, or leave it to cool and stash it in your lunch box.
-
Prep Time
15 MINS
-
Cook Time
45 MINS
- KCals 189
- Carbs 5.3G
Instructions
- Preheat the oven to 200°C fan.
- Scatter the peppers, onions, and courgette onto a baking tray and spray with low-calorie cooking spray. Sprinkle over the garlic granules, then season with salt and pepper and roast in the oven for 15-20 minutes — tossing around after 10 minutes.
- While the veg roasts, crack the eggs into a mixing bowl. Add the cream cheese and single cream alternative, and whisk until smooth. Season with salt and black pepper and stir through the shredded basil.
- When the vegetables are golden around the edges, remove from the oven and reduce the heat to 170°C fan.
- Grease the quiche dish with a little low-calorie cooking spray, then spread the roasted vegetables evenly over the bottom and crumble the feta over.
- Place the quiche dish on a baking tray to make it easier to transfer to the oven without spillage. Pour in the egg mixture. Place the tray in the middle of the oven and cook for 25-30 minutes, until the edges are golden and the quiche is firm, with a slight wobble to the centre.
- Serve warm — or leave to cool, then refrigerate for a cold snack or lunch box idea.
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