Crustless Tuna and Bell Pepper Quiche

Ingredients

• 200 g Natural tuna (canned) (Drained)
• 0.5 pepper Red bell pepper (Cut into strips then dice)
• 1 piece Onion (Finely chopped)
• 3 tablespoons Olive oil (For cooking the vegetables)
• 1 pinch Espelette pepper (Optional, adjust to taste)
• to taste Salt
• to taste Black pepper
• 3 pieces Eggs (Fresh, preferably large)
• 100 g All-purpose flour
• 500 ml Whole milk
• 100 g Grated cheese (Emmental) (Grated)
• 20 g Butter (For greasing the pan)

Instructions

1. Prepare the vegetables

   Wash the half red bell pepper, cut into strips about 0.5 cm wide, then dice. Finely chop the onion.

   Time: PT10M

2. Sauté the vegetables

   Heat 3 tablespoons of olive oil in a sauté pan over medium heat. Add the onion and pepper, season lightly with salt and cook 5 minutes until the onion becomes translucent.

   Time: PT5M

3. Prepare the quiche custard

   In a bowl, beat the 3 eggs then add the 100 g of flour all at once. Whisk until a smooth batter forms.

   Time: PT2M

4. Incorporate the milk and season

   Gradually pour the 500 ml of milk while whisking. Season with salt, pepper, add a pinch of Espelette pepper, then fold in the 100 g of grated cheese and mix until homogeneous.

   Time: PT3M

5. Grease the pan and preheat the oven

   Preheat the oven to 180°C. Generously butter the 25 cm pan to prevent the quiche from sticking.

   Time: PT2M

   Temperature: 180°C

6. Assemble the quiche

   Crumble the drained tuna into the bottom of the pan, spreading evenly. Pour the vegetable‑custard mixture over it, then sprinkle the remaining grated cheese on top.

   Time: PT5M

7. Bake

   Place the quiche in the oven and bake for 40 minutes at 180°C until the top is golden and the center is set.

   Time: PT40M

   Temperature: 180°C

8. Rest and serve

   Remove the quiche from the oven, let rest for 5 minutes before unmolding and serving.

   Time: PT5M

Nutrition Facts

Calories

365

Protein

17 g

Carbohydrates

18 g

Fat

16 g

Fiber

0.7 g

Ingredient Substitutions

• Instead of Natural tuna (canned): Canned salmon, Shredded cooked chicken
• Instead of Red bell pepper: Yellow bell pepper, Green bell pepper
• Instead of Onion: Shallot, Shallot
• Instead of Olive oil: Sunflower oil, Butter
• Instead of Espelette pepper: Smoked paprika, Cayenne pepper
• Instead of Eggs: Silken tofu (for vegan version)
• Instead of All-purpose flour: Whole wheat flour, Gluten‑free flour (changes texture)
• Instead of Whole milk: Reduced‑fat milk, Almond milk (changes flavor)
• Instead of Grated cheese (Emmental): Gruyère, Comté
• Instead of Butter: Margarine, Olive oil (for greasing)

Equipment Needed

• Chef's knife
• Cutting board
• Sauté pan (skillet)
• Mixing bowl (salad bowl)
• Whisk
• Wooden spoon
• 25 cm quiche pan
• Oven
• Fork (for crumbling tuna)

Critical Steps — Do Not Skip

• Sauté the vegetables until they are translucent
• Achieve a smooth, homogeneous batter when incorporating the milk
• Distribute the tuna evenly before pouring the custard
• Bake until the center is set and the top is golden

Chef Tips from the Video

• Add a pinch of grated nutmeg to the custard for more aromatic depth
• Sprinkle with a few fresh herbs (parsley or chives) before serving
• Use oil‑packed tuna for extra moistness, draining lightly.

Troubleshooting

Storage

Refrigerator: Store the quiche in an airtight container, 2‑3 days.

Freezer: Wrap each slice in plastic wrap then place in a freezer bag, up to 1 month.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the custard (eggs, flour, milk, cheese) the day before and keep refrigerated
• The vegetables can be pre‑chopped and stored in an airtight container
• The buttered pan can be prepared ahead of time to save time