So today I created this banting tuna and feta quiche recipe after reading my pal Nadine’s protein filled quiche recipe on her blog which reminded me of the banting tuna bake recipe that I shared a while ago. So I combined the two recipes, made a few changes and came up with this banting tuna and feta quiche recipe that is easy to make.
Which made me think that I need to get back into meal planning as it would help me stay on track. Especially with breakfast as most mornings, I don’t have time to make an LCHF friendly breakfast. Because even though I lost 10kg since the start of the year, the last few weeks I’ve been struggling and my weight loss has stagnated. Anyway, that is for another post.
Pros of making this banting feta and tuna quiche recipe
This banting tuna and feta quiche recipe is super easy to make, and in terms of being actively being involved with the cooking is less than 20 minutes. This is why I love baked goods. Just toss stuff in the oven and Bob’s your uncle. It’s also great because it is relatively budget-friendly. I mean there’s cheese in it, but not a ton so that it would burn a hole in your pocket. If you”re following a low carb high-fat lifestyle you know how quickly the cost of meals can add up. In order to not overpower the feta, I chose using a herb mix to season the dish. However one can definitely play around with spices. A dash of cayenne pepper, paprika and chilli flakes will give it a nice spicy flavour (make like my tuna bake recipe).
If you intend on eating the servings from this banting tuna and feta quiche recipe on its own, it makes 4 servings. But if you intend on having it with a side of vegetables or a green salad, will give you 6 servings.
Banting Tuna and Feta Quiche recipe
A budget-friendly and easy quiche that is low in carbs. It can be enjoyed at breakfast or lunch and can be made as a part of a meal-prep routine.
- olive oil,
- feta cheese,
- baby marrow (also know as zucchini or courgettes),
- red pepper,
- grated cheese (cheddar or gouda),
- crushed garlic,
- milk (can be substituted with cream),
- McGregor Herb de Provence (An Italian herb mix would be a similar substitute),
- Salt and pepper (to taste),
- Preheat your oven to 180 degrees Celcius (350 degrees Farenheit).
- Mix the eggs, milk and grated cheese in a bowl or measuring jug. Set aside.
- Heat 1 tablespoon olive oil in a frying pan.
- Finely chop up the onion and red pepper. On a medium heat fry the onion and pepper with the crushed garlic until soft. Be careful not to brown it too much, it should just be soft. Once the onion mixture is soft, take it off the heat and set the pan aside.
- Use the other tablespoon of olive oil to grease the bottom and sides of the baking dish that you will be using for the quiche.
- Slice the baby marrow in long thin strips and layer it at the bottom of the baking dish.
- Chop one block of feta into small blocks. Drain the water off the tuna. Mix the tuna and feta with the fried pepper and onion mix.
- Layer the feta and tuna mix on the baby marrows. Sprinkle the herbs de provence over the mixture.
- Pour the cheese and egg mixture over the rest of the ingredients. Season with salt and pepper to taste.
- Chop up the last block of feta into small blocks and layer it on top of the quiche.
- Bake in the oven for 30 minutes. If you’re unsure if it’s ready, a knife should come out clean when it’s done
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