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Clare's Rolled Oats Quiche

Love quiche but no time to fuss making pastry? Try this quiche hack! Swap pastry for this rolled oat and cheese base for a fast, tasty and healthy variation on this classic

60 mins
10 ingredients
$2.03 / person
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Clare's Rolled Oats Quiche

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Serves = 4

  • 1/2 cup rolled oats
  • 1 cup reduced fat grated cheddar cheese
  • 1 medium brown onion, chopped
  • 1 tsp crushed garlic
  • 1 small zucchini and/or carrot, grated (once grated, give the zucchini a good squeeze to remove the water from it)
  • 2 cups pumpkin, diced (or leftover roasted vegetables)
  • 2 eggs
  • 1 cup skim milk
  • 100 grams feta cheese
  • Olive oil

It’s this easy

  • Pre-heat oven to 180°C
  • Cover the base of a pie dish with rolled oats and then sprinkle ½ cup of the grated cheddar cheese over the rolled oats. No need to grease the dish.
  • Put the tray in the preheated oven for approx. 10-15 min
  • Heat a medium sized fry pan over a moderate heat
  • Add olive oil to the fry pan and brown the chopped onion and crushed garlic for 2 mins
  • Add the diced pumpkin and cook, stirring until just soft, about 6 minutes
  • In a small bowl, whisk the eggs, remaining cheese and milk together
  • Remove oat base from oven
  • Top base with grated zucchini/carrot. If you are adding other vegetables, add them with the zucchini and carrot
  • Crumble the fetta over the vegetables
  • Carefully pour milk/egg/cheese mixture over the vegetables and oat base
  • Place the pie dish on an oven tray and place in oven for 45 minute until cooked through and browned on top.
  • Serve with salad


  • This recipe works well doubled, perfect for leftovers. Bake in a large rectangular dish (30cm x 25cm)
  • Use whatever veggies you have on hand. It will work with leftover roasted vegetables too. Suggestions include grated sweet potato, roasted capsicum or eggplant. Use steamed leafy greens that have been cooked and drained of liquid such as spinach, kale or silver beet.
  • Add in some extra protein with a can of a salmon or cubes of tofu.


Nutrition information (per serve)

  • Energy (1287kJ)
  • Protein (21.1g)
  • Total fat (16.3g)
  • Saturated fat (7.5g)
  • Carbohydrate (17.4g); Starch (6.7g); Sugars (10.7g); Added sugars (0g), Free Sugars (0g)
  • Dietary fibre (3.5g)
  • Sodium (729mg)
  • Calcium (463mg)
  • Iron (1.4mg)


Contains: Gluten, Dairy, Eggs, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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