Spiralized Courgette Quiche
This Spiralized Courgette Quiche is filling, quick and perfect if you're counting calories or following a plan like Weight Watchers.
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NutritionPer Serving
- Calories78
- Carbs4g
- Protein7g
- Fat4g
- Saturates1g
- Sugars2g
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For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!
This Spiralized Courgette Quiche is packed with vegetables and best of all it’s ‘crustless’, so you can enjoy full flavour for less calories.
Removing the pastry makes our slimming friendly Spiralized Courgette Quiche perfect for calorie counting and diets like Weight Watchers!
If you are new to the world of spiralizing, we recommend the Kenwood Spiralizer as it creates less mess, is safer to use and is easier to clean. It also takes up less space in the cupboard than some other spiralizers on the market.
Spiralizing is so easy! Simply wash the veg, cut off the ends, put your veg in, turn it on and out comes beautifully spiralized vegetables.
What diets is this Spiralized Courgette Quiche suitable for?
This Spiralized Courgette Quiche recipe is suitable for vegetarian and gluten free diets.
It can be made dairy free as long as you swap out the following ingredients for dairy free versions;
- Quark
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make this Spiralized Courgette Quiche?
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This recipe does not require any special ingredients, however we have recommended some equipment below.
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‘Full of flavour and colour. Fabulous! My dad is a huge fan of quiche but usually prefers ones that include meat and pastry, however it went down and a treat with him and has been requested again!’
This post contains affiliate links: what this means
The Kenwood Spiralizer is available from most reputable retailers as well as the Kenwood Website.
A silicone mould helps to prevent the quiche from sticking. If you don’t have one, you can buy one from Amazon.
How many Calories are in this Spiralized Courgette Quiche?
There are 78 Calories per portion in this Spiralized Courgette Quiche, which means it falls into our Everyday Light category.
You could easily cut the portion size in half, and serve it with an accompaniment to cut the amount of calories down!
This Spiralized Courgette Quiche is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.
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 190°C.
Step 2
Spiralize the courgette using the linguine cutting cone, then sprinkle with a little sea salt.
Step 3
In a bowl, mix the eggs and quark together and season.
Step 4
Place the courgette, spring onion, peppers and parsley in the quiche dish.
Step 5
Pour in the eggs mixture.
Step 6
Place the sliced tomato on top, season with a little salt and black pepper.
Step 7
Cook for 20-25 minutes or until the quiche is set and starting to colour.
Step 8
Allow to cool slightly before removing the quiche from the dish and serving.
What could I serve alongside this Spiralized Courgette Quiche?
The following recipes would go great with our Spiralized Courgette Quiche recipe:
How do you know when this Spiralized Courgette Quiche is cooked?
You should cook this Spiralized Courgette Quiche until set and golden on top. This will take around 25 minutes.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep this Spiralized Courgette Quiche in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Spiralized Courgette Quiche in the fridge for approximately 3 days or so.
Can I freeze this Spiralized Courgette Quiche?
We do not recommend freezing this recipe.
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Spiralized Courgette Quiche
This Spiralized Courgette Quiche is filling, quick and perfect if you're counting calories or following a plan like Weight Watchers.
-
Prep Time
10 MINS
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Cook Time
20 MINS
- KCals 78
- Carbs 4G
Instructions
- Preheat the oven to 190°C.
- Spiralize the courgette using the linguine cutting cone, then sprinkle with a little sea salt.
- In a bowl, mix the eggs and quark together and season.
- Place the courgette, spring onion, peppers and parsley in the quiche dish.
- Pour in the eggs mixture.
- Place the sliced tomato on top, season with a little salt and black pepper.
- Cook for 20-25 minutes or until the quiche is set and starting to colour.
- Allow to cool slightly before removing the quiche from the dish and serving.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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We agreed with Slimming World to remove their trademarked terms from our website
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16 comments
See what others have to say
MargaretTuesday 2nd August 2022
I am finding my local supermarkets no longer stock quark or fromage frais. What can I use as substitute?
SharonWednesday 3rd August 2022
Hi Margaret, sorry to hear you’re having difficulty finding quark or fromage frais. You could use cottage cheese instead, just blend it until it’s smooth first. Other alternatives are ricotta or Greek yoghurt. Do hope this helps!
Jo ArmstrongFriday 3rd June 2022
Can you use low fat cream cheese as an alternative to quark?
HollyMonday 6th June 2022
Hey Jo, yes you could swap the quark for reduced fat or low fat cream cheese and adjust the calories accordingly, hope that helps!
Kathy HughesWednesday 14th March 2018
Is there alternative to using a Spiralizer ? Thanks
HeatherSunday 1st April 2018
I just grate the courgette when I make it. It comes out lovely.
LyndsayTuesday 23rd January 2018
Can you use fat free yoghurt instead of quark?
Kelly-Ann PignatelliSaturday 6th January 2018
Hi – Can you freeze this once its made? Or how long does it last in the fridge? I am looking to make a couple of these to take to work for lunches.
SharleneWednesday 26th July 2017
Just made this and it’s really watery? I’ve cooked it in a Pyrex dish, could that be the problem?
Emma TTuesday 12th September 2017
Hi Sharlene,
It may have been that your veg had more water in than normal – try giving them a squeeze in a tea towel before putting them in the quiche ????
Lizzi BradleyTuesday 17th January 2017
I made this on Saturday. Absolutely delicious. Took a little longer to cook but well worth waiting for
KaySaturday 11th February 2017
Hi Lizzi, so glad you and your family enjoyed it x
AmandaSunday 1st January 2017
This looks & sounds lovely & I’ll be making it tomorrow. Can I ask is this web site slow or is it my internet?
KateSunday 1st January 2017
Hi Amanda,
The New Year is a very busy time for us, so the website may be a bit slower than normal due to the high volumes of traffic at certain times of the day 🙂
JulieSaturday 26th November 2016
How much quark do you Use? It’s not in the list of ingredients.
JulieSaturday 26th November 2016
How much quark do you use? It’s not in the list of ingredients.
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