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Onion, Tomato and Courgette Quiche

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!

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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)

Onion, Tomato and Courgette Quiche Ingredients

Instructions step by step:

Step 1 – Prepare the Flaxseed.

Mix the ground flaxseeds with 3 tablespoons of filtered water for the crust and let it rest for 1–10 minutes to gel. Meanwhile, thinly slice the onions. Heat a Dutch oven or heavy-bottomed pan over medium-high heat, add the onions, and cook.

 Step 2 – Cook the Onions

Cover the pan to steam the onions for 5 minutes. Uncover, stir frequently, and cook until the moisture evaporates and they begin to brown (about 15 minutes). Deglaze with a splash of water if needed. Add the garlic and thyme, cook for 2 more minutes, then stir in the balsamic vinegar, soy sauce, and miso. Reduce the heat and cook for another 10 minutes.

Step 3 – Make the Crust Dough

While the onions cook, grind the sunflower seeds into a flour (avoid over-blending). In a mixing bowl, combine the ground seeds with the other dry crust ingredients. Stir well, then add the flaxseed gel and 3 tablespoons of filtered water. Mix to combine.

Step 4 – Knead the Dough

The mixture may seem dry—don’t add extra water yet. Use your hands to knead the dough until it comes together. If it’s too crumbly, add a tiny splash of water, but avoid over-wetting, as it will become sticky when rolling.

Step 5 – Roll out the Dough

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 (24cm).

Step 6 – Shape and Pre-bake the Crust

Carefully flip the rolled dough into the tin using the parchment. Gently press it into the edges, trim any excess, and prick the base with a fork. Bake for 14 minutes or until light golden.

Step 7 – Cook the Vegetables

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 – Prepare the ‘no egg’ Mixture

Add all the ‘no egg’ mixture ingredients to a food processor and blitz until smooth.

Step 9 – Combine the Filling

Mix the creamy ‘no egg’ blend with the cooked vegetables in the bowl.

Step 10 – Fill the Crust

Spoon the filling into the pre-baked crust, spreading it evenly to the top.

Step 11 – Decorate and Bake

Top with sliced tomatoes and courgette, sprinkle with thyme, and bake for 35 minutes at 180°C.

Onion Pepper Courgette Quiche

Step 12 – Cool and Serve

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 version of my husband’s favourite quiche—with a gluten-free, oil-free crust that’s easy to roll and holds its shape. After many trials, I finally nailed it! The secret? Flaxseeds and tapioca flour bind it together, while sunflower seeds add a delicious nuttiness and healthy fats. Don’t skip the blind bake—it keeps the crust crisp and sturdy, so you get perfect slices every time (no soggy bottoms!).

The caramelised onions take the longest (about 40–45 minutes), but the rich, umami flavour is so worth it! I’ve used thyme here, but feel free to swap in your favourite herbs or veggies.

For the “no-egg” filling, I use silky tofu and chickpea flour for structure, plus my go-to scrambled tofu spice mix—because it’s a flavour winner! You can even make mini tarts instead of one large quiche (just bake for 20 minutes).

Yes, it takes a little time, but you can prep it ahead—and trust me, every minute 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.

Onion Pepper Courgette Quiche

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.

Onion, Tomato and Courgette Quiche

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.

Onion, Tomato and Courgette Quiche

Healthy Onion, Tomato and Courgette Quiche

Marisa Marques
Flavourful, Light & Gluten-Free
This vibrant summer quiche is bursting with sweet caramelized onions, earthy courgettes, and juicy tomatoes, all in a golden, crisp crust that’s oil-free, gluten-free, and dairy-free.
Light yet decadent, it’s perfect for brunch, lunch with a side salad, or a picnic. Enjoy it warm or cold for a taste of summer in every bite!
Print Recipe Pin Recipe
Prep Time 25 minutes
Cook Time 55 minutes
Total Time 1 hour 20 minutes
Course Appetizer, Main Course
Cuisine French, Mediterranean
Servings 6 people
Calories 486 kcal

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
 

  • Prepare the Flaxseed.
    Mix the ground flaxseeds with 3 tablespoons of filtered water for the crust and let it rest for 1–10 minutes to gel. Meanwhile, thinly slice the onions. Heat a Dutch oven or heavy-bottomed pan over medium-high heat, add the onions, and cook.
  • Cook the Onions
    Cover the pan to steam the onions for 5 minutes. Uncover, stir frequently, and cook until the moisture evaporates and they begin to brown (about 15 minutes). Deglaze with a splash of water if needed. Add the garlic and thyme, cook for 2 more minutes, then stir in the balsamic vinegar, soy sauce, and miso. Reduce the heat and cook for another 10 minutes.
  • Make the Crust Dough
    While the onions cook, grind the sunflower seeds into a flour (avoid over-blending). In a mixing bowl, combine the ground seeds with the other dry crust ingredients. Stir well, then add the flaxseed gel and 3 tablespoons of filtered water. Mix to combine.
  • Knead the Dough
    The mixture may seem dry—don’t add extra water yet. Use your hands to knead the dough until it comes together. If it’s too crumbly, add a tiny splash of water, but avoid over-wetting, as it will become sticky when rolling.
  • Roll out the Dough
    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 (24cm).
  • Shape and Pre-bake the Crust
    Carefully flip the rolled dough into the tin using the parchment. Gently press it into the edges, trim any excess, and prick the base with a fork. Bake for 14 minutes or until light golden.
  • Cook the Vegetables
    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.
  • Prepare the ‘no egg’ Mixture
    Add all the ‘no egg’ mixture ingredients to a food processor and blitz until smooth.
  • Combine the Filling
    Mix the creamy ‘no egg’ blend with the cooked vegetables in the bowl.
  • Fill the Crust
    Spoon the filling into the pre-baked crust, spreading it evenly to the top.
  • Decorate and Bake
    Top with sliced tomatoes and courgette, sprinkle with thyme, and bake for 35 minutes at 180°C.
  • Cool and Serve
    Let the quiche cool for at least 15 minutes before removing from the tin and slicing. Enjoy warm or cold with a fresh salad!

Notes

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.
Keyword Courgettes, Healthy, Oil free, Quiche, Tofu, Tomato
  • protein pack |
  • healthy quiche|
  • dairy free |
  • oil free |
  • courgette

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