Mini Veggie Filo Quiche

Mini Veggie Filo Quiche

This is the perfect vegetable tart to have at an afternoon party or served straight out of the oven on a cold afternoon.  Full of flavour and packed with nutrients.  Gluten-free filo pastry can be used for coeliacs.

Serves:  12

Dietary: Suitable for vegetarian, nut-free (contains gluten, eggs, milk and soya)

Preparation time: 30 minutes

Cooking time: 20- 25 minutes


6 sheets filo pastry
Knob of soya butter or margarine
1 large (100 g) carrots, grated
½ (100 g) large courgette, grated
5 eggs
7 Tbsp (100 ml) semi-skimmed milk
Pepper, for seasoning
½ half (80 g) red pepper, diced
50 g fresh thyme
150 g vegetarian hard cheese
½ (75 g) red onion, sliced



  1. Preheat the oven to 200oC/180o Fan/Gas Mark 6.
  2. Remove excess moisture from the courgette with a clean tea towel.
  3. Beat the eggs and milk in a bowl and season with pepper.
  4. Mix the carrot, courgette, pepper, cheese and thyme into the eggs and milk mixture.
  5. Melt the soya butter or margarine in a pan and brush over a sheet of filo pastry, keeping the other sheets covered with a damp tea towel to prevent them from drying out.
  6. Divide the sheet into 8 squares.
  7. Place 4 sheets slightly randomly into each container in a twelve-muffin tray.
  8. Repeat for all 12.
  9. Divide the mixture into the filo cases.
  10. Place onion slices over.
  11. Bake for 25 minutes.


This recipe has been donated by Clare Atkins, Student Nutritionist



Per serving:
Total calories: 165 kcal
Fat:  7.4 g
Saturated Fat:  1.0 g
Carbohydrate: 16.0 g
Total sugar: 3.1 g
Fibre:  1.7 g
Protein:  7.8 g
Salt:  0.5 g



  • This is a fantastic afternoon tea flan, as it is low in saturated fat and provides many nutrients for the mini number of calories it provides.
  • Each mini flan is an excellent source of protein, calcium, and vitamin B12 and a good source of phosphorus, vitamin A, vitamin D, and riboflavin (vitamin B2).



  • Leftover vegetables can be used up in these quiches, or swap the carrot and courgette for frozen peas and sweetcorn for a low-cost alternative.
  • Use soya cheese, butter, and milk to make it suitable for people with milk or lactose intolerant.
  • Use spring onions instead of red onions if not available.