Spinach, Feta & Red Pepper Filo Quiche | Low Cal Recipe

low calorie low fat spinach, red pepper, and filo quiche in a baking tin, just out of the oven
Bank holiday weekends in my little world are a laid-back affair; rolling out of bed slightly later than is usually allowed, a little too late for breakfast, so you make it brunch, instead. Spend the day watching rubbish TV, Disney movies, doing one or two little DIY projects...maybe bake.
This 'quiche' is perfect for a bank holiday weekend; it takes just over half an hour to whip up, and tastes great either cold or re-heated the following day.
jus rol filo sheets jus rol filo sheets ready in pie dish
I know shortcrust pastry is more traditional for quiches, but I personally find filo pastry a lot easier to work with (or, as one of my friends said to me this morning: 'you're Greek, don't you use filo for everything?') - it does have quite a bad reputation as being 'difficult', but as along as you take it out of the fridge about five minutes before you need it and work quickly, it's pretty simple to use.
garlic and onion frying in pan frozen spinach defrosting and cooked, wilted spinach spinach and garlic and onion frying in pan garlic. spinach, and onion mixed with egg in bowl
The filling itself is simple, but delicious; of course, you can mix it up a little, use whatever you have in your fridge, but I'm a huge fan of the spinach/feta/red pepper combination. Fresh spinach is best, if you have it, but you can use frozen (as I did, this time around!) if you happen to have some.
For the version I'm sharing, the process is pretty simple - it's just a case of chopping some onions and peppers, sautéing them with your spinach, and stirring the cooled mixture into some beaten eggs, and feta, before pouring it all into your filo crust and popping it in the oven. 

Simple, but delicious. 
Spinach, Feta & Red Pepper Filo Quiche:
Serves 4. 

  • 3 sheets filo pastry
  • 320g frozen spinach (or a bag of fresh)
  • 1 onion
  • 1 red bell pepper
  • 60g feta cheese
  • 4 medium eggs
  1. Preheat the oven to 190°, gas mark 5. Line a 8-inch springform cake tin with the filo pastry; start by placing one sheet into the pan, and pressing it lightly into the creases, ensuring there are no gaps; don't worry if there are small tears! Do the same with the second sheet, placing it in the opposite direction, so the two form a cross-shape in your tin. Now, using the third sheet, fill in any gaps in the base or sides of the pastry, tearing it if you need to.
    Be sure to break off any pieces of filo which hang over the sides of the tin, as it'll be much harder to do once the quiche has cooked!
  2. If you're using frozen spinach, defrost it according to the information on the package; about 5 minutes in a 750 Watt microwave. Set aside.
  3. Dice your onion and bell pepper. Lightly spray a frying pan with oil, and cook the onion on a medium heat until it just turns transparent, about 3-4 minutes, then add the bell pepper and continue to cook for another 2 minutes. Add the spinach for about a minute, combining the ingredients, then remove from the heat and set aside.
  4. Whilst the filling is cooling slightly, crumble the feta in a bowl - I find the best way to do this is to 'mash' it with a fork (technical term!). Crack the four eggs into this mixture, beating them into the feta. Now add the slightly cooled spinach mixture, and combine.
  5. Pour the filling into your filo pastry case, and place the quiche onto the middle shelf of the oven for 25-35 minutes, until the quiche is completely firm all the way through, and the filo pastry is crisp.
How are you spending your bank holiday? Do let me know if you try this quiche - and you can check out my other recipes here!
This quiche contains 260 calories per slice, based on four servings per quiche.


  1. Omg this looks SO good, i loveee spinach :)

    Sophierosehearts, currently having a 100 follower biveaway :) x

  2. your blog is so useful! jaysus! thank you! x

  3. Yum, it looks delicious and wholesome! :)

  4. Mmmm. This quiche looks so yummy. I have never tried a quiche with filo pastry before.


  5. Looks super delicious. Have to try it! :)

    xo Deja
    Deja Zu

  6. I am a huge fan of spinach and this looks yummy. Please come and live with me so you can cook me this super delicious meals !! PLEASEEEE !!!

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  8. This recipe is right up my street! Just the kind of thing I love to eat. X


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