A simple, delicious appetizer. 


  • 2 tsp coconut oil

  • 1 small red capsicum, sliced thinly

  • 1 small red onion, sliced thinly

  • 200g button mushrooms, sliced thinly

  • 2 medium zucchini, trimmed, grated coarsely

  • 1 1/2 tbsp almond meal

  • 3 eggs

  • 4 egg whites

  • 1/4 tsp fine Himalayan salt

  • Spice or herb of choice


  • 1.

    Preheat oven to 180C/160C fan-forced. Line a 12-hole (1/2-cup/80ml) muffin pan with squares of baking paper. Alternatively, you can line with cafe-style paper cases.

  • 2.

    Heat coconut oil in a large frying pan over high heat; cook capsicum, onion, mushrooms and zucchini, stirring, for 5 minutes or until golden. Cool. Stir in almond meal.

  • 3.

    Beat whole eggs, egg whites and salt with spice or herb of your choice in a medium bowl; stir in cooled vegetables. Season with freshly ground black pepper.

  • 4.

    Pour mixture evenly into paper cases. Bake for 15 minutes or until set. Cool.


To add spice: 1 tsp of ground cumin, sumac, fennel seeds or curry powder.

To add herbs: 2 tbsp of chopped fresh flat-leaf parsley, chives or basil.

For an extra veggie hit, choose chopped asparagus, grated carrot and broccoli florets.

Quiches will keep in an airtight container in the fridge for up to 5 days.


Exclusive recipe by Sophie Guidolin's app, The Bod.

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