Veggie Loaded Quiches

These are one of my kids’ favorite things to eat. They still don’t believe that I made up the recipe! I’ve made them for weddings, and they’ve been a huuuuge hit. I’ve made them for countless kids and have only ever had 1 child does not like them, despite being loaded with veggies. Cutting the pumpkin is the most time-consuming part. Don’t buy the pre-diced frozen pumpkin from the freezer section, for some reason they just don’t bake well… at all. I’ve made these so many times over the years that I can pretty much make them with my eyes closed. They’re a winner!



Veggie Loaded Quiches

Prep Time: 20 minutes
Cook Time: 20 minutes


  • ¼ pc Jap pumpkin diced
  • 1 pc Brown onion diced
  • 1 pc Red onion diced
  • 300 g Mushrooms diced
  • 130 g Spinach frozen or fresh
  • 300 ml Full cream
  • 250 g Cheddar cheese grated
  • 100 g Feta cheese crumbled (optional)
  • 75 g Parmesan cheese (optional)
  • 10 pc Eggs
  • 1 serving Puff pastry


  • 1. Roast pumpkin at 180 degrees Celsius with a little olive oil, until cooked.
  • 2. Caramelize both onions with a little olive oil / butter.
  • 3. Add mushrooms and cook until they're soft and well cooked.
  • 4. If using frozen spinach, I'll usually add the blocks in after the onions are cooked, so they have time to defrost and mix in with the rest. If using fresh spinach, add after the mushrooms are cooked, until well wilted and cooked.
  • 5. At some point while you're waiting for the above to cook (in between stirring), crack and whisk the eggs, add the cream and cheese and mix to combine.
  • 6. Combine all ingredients and mix gently.
  • 7. Cut the puff pastry into either 9 squares for muffin size (3 across, 3 down), or 16 squares for tiny mini muffin tray size (4 across, 4 down).
  • 8. Pop the pastry squares into the silicone muffin trays (no need for any oil or butter), and fill with the mixture.
  • 9. Cook until pastry is golden (check the bottom is cooked) and the quiche is set. The time this takes depends on the size of the muffin trays but for the regular size it's about 20-30mins. For the tiny ones, about 15mins.


Cheddar cheese
You can reduce the cheese if you like by adding some Nutritional Yeast Flakes
Feta cheese and Parmesan cheese
I usually omit these for every-day quiches at home, but when I want to impress - all the 3 cheeses. It really does make them next level. I made them for a wedding once and had a gazillion requests for the recipe.
Puff pastry
There are varying qualities of puff pastry. There are recipes online to make your own which is optimal, but I usually haven't left enough time for that so use store-bought. I don't like using non-organic wheat but view anything 'pastry' as a bit of a treat that we don't have often. If buying from a supermarket, get Pampas Butter Puff Pastry. It's miles better than the chemical laden non-butter pastry, even of the same brand. The best store-bought option is Careme - it's more expensive but I've just seen they have a wholemeal spelt option here (!) and a regular option here.
You can omit the puff pastry altogether. I usually do for me, but the kids definitely prefer it with.
Tried this recipe?Let us know how it was!
Course Appetizer, School Lunches, Snack
Keyword Cheese, eggs, mushrooms, onion, pumpkin, spinach
Allergy FODMAP Friendly, Gluten Free, Legume Free, Nut Free, Peanut Free, Refined Sugar Free, Salt Free, Sesame Free, Wheat Free
Author: Laini Oldfield


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About the Author: Laini Oldfield

Laini is a mum of 5 and creator of STACKD Wholefood Blends, The Wholefood Collective + The No Fuss Nourished Method. She's coached tens of thousands of people on how to feel amazing using nutrition. She has a particular love for helping parents learn how to nourish their children and themselves without losing their marbles. Unconventional smoothies are Laini's obsession, and she's even developed a range of organic wholefood booster blends that target particular health goals and deliver maximum goodness in one complete and balanced meal. When she's not with her own family or coaching other families, you'll probably find her at the beach soaking up the sun and getting some much needed solitude.

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