QuicheServes 8

  • 250 ml flour, sifted before measuring (1 c)
  • 125 ml oat bran (½ c)
  • 10 ml salt (¼t)
  • 45 ml soft ‘lite’ margarine (3T)
  • 1 egg
  • 45 ml ice water (3T)


  • 5 ml oil, canola or olive (1t)
  • 1 large onion, chopped
  • 50 g sliced biltong (no fat)
  • 1×225 g tin baked beans in tomato sauce, drainedeating-for-sustained-energy-2
  • 1 egg (whole)
  • 1 egg white
  • 125 ml skim milk (½ c)
  • 125 ml fat free / low fat cottage cheese (½ c)
  • 15 ml fresh basil, chopped (1T)
  • freshly ground black pepper to taste
  • 60 g lower fat cheese, grated (2 matchboxes cheese before grating)
  • 125 ml grated / powdered biltong (½ c, or 50 g)
  1. Preheat oven to 200° C and spray a quiche pan with non stick cooking spray.
  2. For the base , rub together the flour, oat bran, salt, mustard and
    margarine until the mixture resembles bread crumbs.
  3. Combine the egg and water. Add 1 T (15 ml) egg mixture at a time to the
    flour mixture and mix to a soft dough. Add more flour if it becomes
    sticky. Cover with plastic wrap or wax paper and chill for 20 – 30
  4. Press the dough into the quiche pan with your fingers or roll out the
    dough and line the pan.
  5. For the filling , heat the oil in a saucepan and fry the onion. Cool
    down and spread evenly over the base of the quiche.
  6. Sprinkle the sliced biltong evenly over the onion.
  7. Arrange the drained baked beans on top.
  8. Beat the eggs; add the milk, cottage cheese, basil and pepper and mix gently until there are no more lumps. Add half of the grated cheese and mix through.
  9. Pour the egg mixture over the quiche and sprinkle the rest of the grated cheese and powdered biltong on top.
  10. Bake in a preheated oven for 15 min. Reduce temperature to 180 C and bake for another 15 min. or until set.

This quiche can be frozen, so it is most practical to make it in two
smaller quiche dishes; one for eating and one for freezing.

Nutrients per portion

  • Glycemic Index low (55)
  • Carbohydrates 21 g
  • Protein 16 g
  • Fat 8 g
  • Saturated fat 2 g
  • Fibre 3 g
  • kJ 939
  • Glycemic Load 12

One portion is equivalent to : 2 protein + 1 starch

Dietitians Notes 

  • A delicious alternative to the high fat pies and quiches that are available commercially.
  • 1/8 of the quiche with a salad makes a complete meal.
  • Please note that the nutritional analysis was done, using fat free cottage cheese. The fat and kJ content will be slightly higher if low fat cottage cheese is used.


eating-for-sustained-energy-2The Biltong Quiche recipe was taken from

Eating for Sustained Energy 2.