These little beauties are totally delicious and really easy to make - they make the perfect Summer lunch served with salad and eaten alfresco!
We recommend making your pastry the night before (or at least 2 hours before) - this allows the moisture to soak into the flour, and prevents the pastry from becoming dry. Why not make a couple of extra pastry cases and freeze them for later? That way you can have tasty quiche cases ready to go on demand!
The Pastry: Firstly mix your flours and protein powder in a large bowl. Then add your butter and rub into the mixture using your finger tips until you have a breadcrumb.
Whisk your egg and add to a well in the middle of the mixture, slowly draw the mixture together using a fork. You can now add the water to help it further come together. Remember – don’t overwork the dough! Wrap it up in clingfilm and pop it in the fridge for at least an hour- but ideally overnight.
When you come to use the dough remember- it’s not like regular dough, it will be more crumbly and you will struggle to get it quite as thin. When I’m making a quiche I tend to just patch the gaps- in the end, no one knows!
Creating the Quiches: Preheat the oven to 180 degrees and grease a muffin tin with dairy free butter or coconut oil.
Roll out the pastry (as thin as you can) and line the muffin moulds. Prick the pastry lightly with a fork to help prevent it from rising and then place grease-proof paper inside each little quiche (just a square piece will do). On top of this you are going to place your baking beans (or rice/lentils). The grease-proof prevents these from sticking to the pastry.
Blind bake the pastry for about 15 minutes, take it out the oven and remove the baking beans. Place back in the oven for a further 5 minutes.
Whilst the blind bake is happening mix all your ingredients to make the filling in a large jug and mix until well combined (leave out the cheese). When the blind bake is done pour your filling into each mould evenly. Top with the cheese and place back to bake for a further 20-25 minutes.
The top of your quiche should be nice and golden and the middle should not be visibly wobbly.
This recipe is from Antonia da Roza. Antonia is a Business Consultant living in London with a passion for all things FODMAP, fitness and photography. In 2016 she was diagnosed with IBS and began a FODMAP diet. It was because of this that in January 2017 she decided to combine her passions and start her Instagram page @fodmap_friendly_eating and blog at fodmapfriendlyeating.