Healthy Onion, Tomato & Courgette Quiche
Flavourful, Light & Gluten-Free
This summery quiche is packed with sweet caramelised onions, earthy courgettes, and juicy tomatoes in a golden, crisp crust—oil-free, gluten-free, and dairy-free.
Perfect for brunch, lunch, or picnics—enjoy it warm or cold for a bite of sunshine!
Prep
25 mins
Cook
55 mins
Total
1:20 h
Serves
5-6 ppl
Ingredients:
For the crust:
2 Tbsp of ground Flaxseeds
4 Tbsp of filtered Water
1 cup of raw Sunflower Seeds
1 cup of Chickpea flour
1/2 cup of Tapioca flour
2 Tbsp of Nutritional Yeast
3 Tbsp of ice cold filtered water
For the filling:
2 big or 3 medium Onions
5 Garlic cloves
Fresh Thyme leaves, Rosemary or Oregano
Courgette, red Pepper and Cherry Tomatoes
1 Tbsp of Miso paste
1 Tbsp of Soya sauce
1/2 Tbsp of Balsamic Vinegar
For the ‘no egg’ Mixture:
1 pack (300gr) of silky Tofu
½ tsp of ground Turmeric
½ tsp of smoked Paprika
1 tsp of Garlic powder
1 tsp of Onion powder
½ tsp of Black Salt (Kala Namak)
2 Tbsp of Nutritional Yeast
2 Tbsp of Chickpea flour
1/4 cup of Plant milk
freshly cracked black pepper
1/8 tsp of Chilly flakes (optional)
Instructions step by step:
Step 1 – Mix the ground flaxseeds with 3 tablespoons of filtered water for the crust. Let it rest for 1 to 10 minutes to gel. Meanwhile, cut the onions in half and slice them thinly. Heat a Dutch oven or heavy-bottomed pan over medium-high heat. Once hot, add the sliced onions.
Step 2 – Cover the pan to trap steam and soften the onions for 5 minutes. Uncover and stir frequently until the moisture evaporates and they start to brown. Deglaze with a splash of water if needed. Cook for about 15 minutes until golden, then add garlic and thyme and cook for 2 more minutes. Stir in balsamic vinegar, soy sauce, and miso, reduce the heat, and cook for another 10 minutes.
Step 3 – While the onions cook, grind the sunflower seeds into a flour. Don’t over-blend or it may turn into seed butter. In a mixing bowl, combine the ground seeds with the other dry crust ingredients. Stir well, then add the flaxseed mixture and 3 tablespoons of filtered water. Mix to combine.
Step 4 – The mixture may seem dry—don’t add extra water right away. Use your hands to knead the dough until it comes together. If it’s too crumbly, add a tiny splash of water. Avoid over-wetting, as it will become sticky when rolling.
Step 5 – Preheat the oven to 180°C (fan). Dust a piece of parchment paper with chickpea flour. Roll out the dough using a floured rolling pin until it’s slightly larger than your tart tin (I use a 24cm tin).
Step 6 – Carefully flip the rolled dough into the tin using the parchment. Gently press it into the edges and trim any excess. Prick the base with a fork and bake for 14 minutes or until light golden.
Step 7 – Add the sliced red pepper and courgette to the cooked onions. Let them soften for about 5 minutes, stirring occasionally. Remove from the heat and transfer to a bowl to cool slightly.
Step 8 – Add all the ‘no egg’ mixture ingredients to a food processor and blitz until smooth.
Step 9 – Combine the creamy ‘no egg’ blend with the cooked vegetables in the bowl.
Step 10 – Spoon the filling into the pre-baked crust, spreading it evenly to the top.
Step 11 – Decorate with sliced tomatoes and courgette. Sprinkle with thyme and bake for 35 minutes at 180°C.
Step 12 – Let the quiche cool for at least 15 minutes before removing from the tin and slicing. Enjoy warm or cold with a fresh salad!
About this recipe:
I wanted to create a healthier, vegan twist on a classic quiche—one of my husband’s favourites! The challenge? Making a gluten-free, oil-free crust that’s easy to roll and holds up beautifully. After many (many!) attempts, I cracked the code! Flaxseeds and tapioca flour bind it together, while sunflower seeds add healthy fats and a delicious nuttiness. Don’t skip the blind bake—it keeps the crust crisp and sturdy, perfect for slicing (no soggy bottoms here).
The caramelised onion base takes the most time (about 40-45 mins), but trust me, it’s worth every minute—super umami and packed with flavour! I’ve used thyme in this version, but feel free to customise with your favourite veggies and herbs.
For the ‘no-egg’ filling, I use silky tofu, chickpea flour for structure, and the same spice mix as my scrambled tofu—because it’s a winner every time! You can also make mini tarts instead of one large quiche, cutting the baking time to 20 mins.
It takes a little time to put together, but you can make it ahead—and I promise, every bit of effort is worth it!
About these Ingredients:
Ground Flaxseeds: Flaxseeds are incredibly healthy and full of fibre. When you grind them and mix with water they bind like glue similar to egg whites. They also contain some healthy fat, helping the dough to come together. I’m using golden flaxseeds to get a golden crust but any flaxseed will work here.
Sunflower Seeds: Sunflower seeds are especially high in vitamin E and help reduce inflammation and blood pressure. You can substitute for other seeds or nuts you have in hand but choose one high in fat.
Chickpea flour: Chickpea flour is an excellent substitute for wheat flour and makes this recipe gluten free. It has a better nutrient profile than refined flour as it provides more vitamins, minerals, fibre, and protein but fewer calories. You can substitute for Almond flour, Quinoa flour, Buckwheat flour or Oat flour.
Tapioca Flour: Made from cassava root, tapioca flour is slightly sweet and naturally gluten-free. It’s perfect for thickening sauces and binding dough. You can swap it with corn starch, potato starch, cassava flour, or arrowroot—just adjust the water if needed.
Nutritional Yeast: This adds a savoury, cheesy, umami flavour to our crust and it’s a great source of protein, B vitamins, and trace minerals. If you don’t have it just omit.
Silken Tofu: Silken tofu doesn’t need pressing—just handle gently or pat dry with a paper towel. When blended, it creates a rich, creamy texture, perfect for replacing eggs and dairy. It’s also low in fat, making it a lighter option. You can use firm tofu instead, but you’ll need to add more plant milk for a similar consistency.
Fresh Thyme leaves, Rosemary or Oregano: I’m using Thyme but lots of herbs work within this recipe so be creative and use your favourite herbs.
Courgette, red Pepper and cherry Tomatoes: You can substitute for any vegetable you like or have in hand. In the spring I make it with Asparagus and garden Peas. In the fall I love it with Mushrooms and Leeks.
Miso paste, Soya sauce and Balsamic Vinegar: This trio helps to intensify the caramelisation of the onion and gives depth of flavour without the need of adding processed salt. The balsamic vinegar add a zingy tone that elevates and brings together all the flavours. If you don’t have one just omit it.
Turmeric, smoked Paprika, Garlic powder, Onion powder and Nutritional Yeast: These spices and condiments are the star of the ‘no egg’ mixture. They will cling to the Tofu to bring life to this creamy sauce. With all these flavours ticking your tongue you will not think about eggs.
Black Salt (Kala Namak): This is the secret ingredient. Due to its high sulfur content it adds an eggy taste and smell which makes it perfect for this tofu ‘no egg’ mix.
Healthy Onion, Tomato and Courgette Quiche
Equipment
- 1 medium Pot
- 1 24 cm Round Tart Tin Loose base
Ingredients
For the crust:
- 2 Tbsp of ground Flaxseeds
- 4 Tbsp of filtered Water
- 1 cup of raw Sunflower Seeds
- 1 cup of Chickpea flour
- 1/2 cup of Tapioca flour
- 2 Tbsp of Nutritional Yeast
- 3 Tbsp of ice cold filtered water
For the filling:
- 2 big or 3 medium Onions
- 5 Garlic cloves
- Fresh Thyme leaves Rosemary or Oregano
- Courgette red Pepper and Cherry Tomatoes
- 1 Tbsp of Miso paste
- 1 Tbsp of Soya sauce
- 1/2 Tbsp of Balsamic Vinegar
For the ‘no egg’ Mixture:
- 1 pack 300gr of silky Tofu
- ½ tsp of ground Turmeric
- ½ tsp of smoked Paprika
- 1 tsp of Garlic powder
- 1 tsp of Onion powder
- ½ tsp of Black Salt Kala Namak
- 2 Tbsp of Nutritional Yeast
- 2 Tbsp of Chickpea flour
- 1/4 cup of Plant milk
- freshly cracked black pepper
- 1/8 tsp of Chilly flakes optional
Instructions
- Start by mixing the ground Flaxseeds with the 3 Tbsp of filtered water for the crust and let it rest for 1 to10 mins. Meanwhile cut the onions in half and cut in thin slices. Heat a Dutch oven pan over a medium-high burner. Once it’s hot add the thinly sliced onions.
- We aren’t using oil so cover them with a lid to allow the trapped steam to start cooking for 5 mins. If they release some water take off the lid and stir frequently to help dry the onions until they’re light brown. Later, add a few spoons of water to deglaze the pan if needed. Stir frequently to prevent burning and continue cooking for about 15 minutes until the onions are golden brown. Add the minced garlic and Thyme leaves and stir for 2 mins until fragrant. Add the Balsamic Vinegar, Soy Sauce and Miso paste then let it cook for another 10 mins on a lower burner.
- While the Onions are cooking grind the sunflower seeds to a flour. Don’t over mix or it can turn into butter. Add all the dry ingredients for the crust to a bowl. Mix well before adding the Flaxseed mixture and the 3 Tbsp of Filter water. Mix to incorporate.
- The mixture will look very dry but don’t be tempted to add more water. Kneed the dough with your hands to absorb the water then form into a ball. If it is very crumbly add a few splashes of water. Please keep in mind if it is too wet it will stick when rolling.
- Pre-heat the oven at 180C fan. Sprinkle some Chickpea flour on a parchment sheet then with a floured rolling pin start rolling and stretch the crust dough to a bit bigger than the size of your tin tart. I’m using a 24cm (9 inch) form.
- With the help of the parchment sheet turn the dough into the tart form. Use your fingers to lightly press the dough against the sides and cut the excess dough. Poke a few holes with a fork across the bottom. Bake for 14 mins or until it turns light golden.
- To the cooked onions add the sliced red Pepper and sliced Courgette then let them soften for another 5 mins stirring occasionally to prevent burning. Take it off the burner and pour it into a bowl to cool down.
- Add all the ingredients of the ’no egg’ mixture to your food processor and blitz until smooth.
- Pour the mixture into the bowl with the cooked Onions, Pepper and Courgette.
- Fill the blind baked crust with the onion, Peppers, Courgette and ‘no egg’ mixture up to the top.
- Decorate the top with sliced Tomatoes and Courgette to taste then sprinkle with some Thyme leaves and bake for 35 mins at 180C.
- Allow to cool at least 15 mins before removing the form to cut. Serve cold or warm with a fresh Salad or on it’s own and enjoy it
Notes
- protein pack |
- healthy quiche|
- dairy free |
- oil free |
- courgette
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