low calorie low fat spinach, red pepper, and filo quiche in a baking tin, just out of the oven


Course Main Course
Cuisine Low-Calorie, Vegetarian
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 4 Servings
Calories 260 kcal


  • 3 sheets filo pastry
  • 320 g frozen spinach or a bag of fresh
  • 1 onion
  • 1 red bell pepper
  • 60 g feta cheese
  • 4 medium eggs


  1. Preheat the oven to 190°, gas mark 5. Line a 8-inch springform cake tin with the filo pastry; start by placing one sheet into the pan, and pressing it lightly into the creases, ensuring there are no gaps; don’t worry if there are small tears! Do the same with the second sheet, placing it in the opposite direction, so the two form a cross-shape in your tin. Now, using the third sheet, fill in any gaps in the base or sides of the pastry, tearing it if you need to.
  2. Be sure to break off any pieces of filo which hang over the sides of the tin, as it’ll be much harder to do once the quiche has cooked!
  3. If you’re using frozen spinach, defrost it according to the information on the package; about 5 minutes in a 750 Watt microwave. Set aside.
  4. Dice your onion and bell pepper. Lightly spray a frying pan with oil, and cook the onion on a medium heat until it just turns transparent, about 3-4 minutes, then add the bell pepper and continue to cook for another 2 minutes. Add the spinach for about a minute, combining the ingredients, then remove from the heat and set aside.
  5. Whilst the filling is cooling slightly, crumble the feta in a bowl – I find the best way to do this is to ‘mash’ it with a fork (technical term!). Crack the four eggs into this mixture, beating them into the feta. Now add the slightly cooled spinach mixture, and combine.
  6. Pour the filling into your filo pastry case, and place the quiche onto the middle shelf of the oven for 25-35 minutes, until the quiche is completely firm all the way through, and the filo pastry is crisp.