Go Back
+ servings

Caramelised Onion Quiche

  • Prep Time
    10 MINS
  • Cook Time
    40 MINS
  • KCals 164
  • Carbs 5.5G
8 Servings

Ingredients

  • 6 medium eggs beaten
  • 3 red onions peeled and finely sliced
  • 160 g reduced fat mature Cheddar cheese grated
  • 250 g fat free cottage cheese
  • 2 tsp balsamic vinegar
  • 1 tsp Dijon mustard
  • salt and freshly ground black pepper
  • low calorie cooking spray
  • 2 tbsp water

Instructions

  1. Pre-heat the oven to 160ºC.

  2. Spray the frying pan with low calorie cooking spray and sauté the onions over a medium to low heat until caramelised. This may take up to 15 minutes, but don't try to rush. You need to cook them long and slow to release the natural sweetness and flavours.

  3. When soft and starting to brown around the edges, add a good pinch of salt and the balsamic vinegar, stir and allow a few seconds for the vinegar to evaporate.

  4. While the onions are cooking, place the cottage cheese, mustard and 2 tbsp of water in a blender and blitz until smooth.

  5. Place the eggs, cottage cheese mix and grated cheddar in a bowl and stir in the cooked onions.

  6. Spray a 24cm quiche dish with low calorie cooking spray. Place the quiche dish on a large baking tray. This will make it easier to get in and out of the oven and avoid spillages!

  7. Season the quiche mixture with some salt and freshly ground pepper and carefully pour into the dish.

  8. Cook in the oven for 20-25 minutes. 

  9. Serve whilst still warm, with your choice of accompaniment or cool and refrigerate and serve cold with lots of crisp salad.