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Crustless Chicken Quiche


1 tsp. coconut oil

1 tsp. Garlic

1 onion, diced

1 courgette, sliced

1 capsicum, chopped

1 carrot, diced

3 eggs

3 egg whites

¾ cup milk of your choice - I used oat milk

2 tsp herbs

125g roast chicken slices

¼ cup parmesan, grated (or feta)



  1. Heat the oil in a pan over medium-high heat. Add the garlic and onion and cook until soft.

  2. Add the sliced courgette, carrot and chopped capsicum, season with herbs and salt and pepper. Cook for 6-7 minutes or until tender. Transfer into a bowl and allow to cool as you prepare the egg mixture.

  3. Preheat oven to 180°C. Grease a 9-inch pie or square tin and set aside.

  4. In a large bowl, whisk the eggs, egg whites, milk, garlic powder, salt, and pepper until combined. Arrange the veggies into the prepared pan and top with the chicken slices. Then pour the egg mixture on top, and sprinkle with grated parmesan cheese.

  5. Bake for 45 minutes or until filling is set and no longer jiggles. Store tightly covered in the refrigerator for up to 4 days.

  6. Serve with avocado, a side salad and/or veggies.

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