Vegetable Quiche without Flour

Name: Vegetable Quiche without Flour
Prep time: 2 min
Cook time: 23 min
Total time: 25 min
Yield: Serves 3
Ingredients: 6 eggs; 2 onions; 2 tbsp flaxseed flour; 50 g bell pepper; 180 g feta cheese; 1 garlic clove; 1 handful fresh spinach

Low GI Main course Gluten-freeVegetarian

Prep2 min

Cook15–23 min

Serves 3

GI~17 · Low

Why it's Low GI

No pastry, no flour — the base is egg and flaxseed. Feta adds protein and fat to slow glucose absorption. A light, nutrient-dense meal ready in under 25 minutes.

Method

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Whisk eggs together with flaxseed flour in a large bowl.
Slice onions into rings or half-rings. Crush the garlic.
Add bell pepper, feta and spinach and mix by hand. Crumble the feta or cut into cubes.
Pour into a prepared tin and bake at 180°C for 15 minutes until set and golden on top.

Nutrition

Per serving (est.): ~250 kcal · Carbs 26 g · Fat 11 g · Protein 12 gNutrition and glycaemic index (GI) values are estimates, calculated from the ingredients. Please double-check meals before cooking if it matters for your diet.

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GI figures are estimates for general guidance and are not a substitute for personalised medical or dietary advice.