This is a really easy substitute for pastry and much healthier too.  If you keep the cheese, egg,  and sour cream ratios much the same you can add any fillings of your choice.  Asparagus works really well here. Quiches are a great way to use up loose ends in the fridge.


  • crust:
  • 1 – 2 cups whole wheat bread crumbs (blits a few slices of nice low GI bread in the food processor – can be stale)
  • 1 onion very finely chopped
  • 1 clove of garlic crushed
  • 30gms butter
  • filling:
  • 125gms bacon (I like rindless streaky as it’s much leaner)
  • a large bunch of spinach – washed and leaves stripped off the large veins
  • 250gm tub of sour cream
  • 1 Tbls self-raising flour
  • 1/4 cup grated parmesan
  • 1 cup grated cheddar or any other cheese
  • 1/3 cup of milk
  • 4 eggs

how to make:

  • preheat oven to 18 degrees and spray a 20cm baking dish lightly with cooking spray
  • steam the spinach in a pan with a lid for a few minutes until wilted.  Drain in a colander and then squeeze dry when cool and chop up
  • melt butter in the pan and fry the onion until soft (not brown).  add the garlic and breadcrumbs and stir through
  • lightly press the crumb mix into the baking dish – pressing down
press the base into the bottom of the dish
  • in the same pan, you used to wilt the spinach, fry the chopped bacon until just turning brown – set aside to cool
bacon and spinach cooked and chopped
  • in a bowl whisk the eggs.  Add the sour cream, milk, flour and mix, stir in the cheeses and the bacon and chopped spinach
mix together all filling ingredients
  • pour the filling into the crumb base and bake for about 40 minutes until nice and golden on top and firm
just out the oven

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