In Healthy, Pastry, Recipe on
October 29, 2015

Low Fat Spinach and Tuna Quiche

I’ve always shyed away from making quiches too often, because as tasty and convenient as they are, the amount of fat in the pastry makes the seemingly innocent snack, quite an unhealthy one. So when I recently came across a recipe card with my Mission Foods package which used a wrap as the shell instead of pastry, I was quite interested to see what the result was like.

The Mission Soft and Fluffy Wraps are a good size for making mini quiches, although my muffin cups were a little smaller than the recommended, so mine ended up being rather tall. Make a small incision and press into your muffin pans and you’ve got an easy replacement for pastry- and you don’t even have to worry about cutting it into perfect circles either because they already are!

Tastewise, I was quite surprised – it’s not quite the same as shortcrust pastry, but it does work quite well. The wrap breads crisp up quite a bit in the oven so they give a nice crunchy texture which compliments the soft egg filling nicely.

I couldn’t finish it all in one go, so I froze the leftovers and have been bringing them to work as a snack- they’ll need a bit of a zap in the microwave (20 or so seconds will do) but they actually taste quite similar to pastry after microwaving, because they have a slightly flaky texture, though I do prefer them straight out of the oven when they’re more crispy.

Definitely give these a try if you’re looking for healthier lunch options!

Low Fat Spinach and Tuna Quiche

Recipe adapted from here

12 Mini Wraps (I used Mission Soft and Fluffy Wraps, but any will do)
2 tsp olive oil
1 small onion, chopped
1 small can tuna
1 cup of baby spinach
1 310g can of sweet corn
1 cup low fat cheddar cheese, grated
3 eggs
300mL skim milk
freshly gound pepper & salt, to taste

1. Heat wraps in microwave for 20 seconds, then cut a small incision from the centre of the wrap to the outer edge to enable you to form a neat circle when pressing into moulds. Press wraps into 12 x 1/2 cup capacity greased muffin pans.
2. Heat oil in a small frying pan and saute the onion until soft. Remove from heat and divide between the 12 cups together with the tuna, baby spinach, corn and grated cheese. Meanwhile whisk eggs with milk and season with salt and pepper. Pour egg mixture into wrap cups and bake in a preheated oven at 180degC for 10-15 minutes until golden and set. Serve warm.

P.S I lie- these should be “lower fat” quiches, not “low fat” because the amount of cheese in them means that there’s still quite a bit of fat. But still, this recipe has less fat than other low fat quiche recipes out there which use “low fat pastry” because really, there’s no such thing.

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  • Amelia

    Hi Von, your cute little tuna quiche look so inviting. Well done. I can eat 4 pieces at one go, no problem. :))

    Have a nice day, regards.

    November 3, 2015 at 1:15 PM Reply
  • Emma @ Bake Then Eat

    What a great idea, I too am not the worlds largest pastry fan, you're right its actually really unhealthy! And too much of it just puts me off a dish. I tend to just eat the filling and leave the pastry behind 😉

    November 3, 2015 at 10:10 PM Reply
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