Mediterranean Vegan Quiche

This Mediterranean Vegan Quiche is such a nourishing, protein-rich dish that feels both comforting and fresh. We’ve combined chickpea flour and silken tofu to create a delicious egg-free filling and packed it with veggies like zucchini, red bell pepper, and onions for a flavor-packed result. It’s an easy, savory bake that works for any time of day. This recipe also provides 22 g of plant-based protein, and 10 g of fiber per serving.

Quiche is such a staple in France. You can buy a slice at the boulangerie for a quick lunch, and if you’re lucky, your mum used to make it at home. Looking back, I think this was actually my mum’s version of meal prepping. She used to make a few different quiches with whatever vegetables and bits of meat were in the fridge, bake them, and leave them sliced in the fridge so my sisters and I could just grab a slice and reheat it in our toaster oven whenever we wanted something to eat. It’s such a special memory and feels like the essence of a French lunch to me, especially when served with a little green salad.

Why I love this recipe (as a nutritionist)

• Protein-rich: With chickpea flour and tofu, each slice provides 14 g of plant-based protein
• Easy to digest: Includes anti-inflammatory ingredients like zucchini and fresh herbs
• High in fiber: Supports digestion and keeps you full for longer
• Versatile: Works for any meal—breakfast, lunch, or dinner
• Perfect for meal prep: Holds well in the fridge and reheats beautifully

Ingredient notes

• Chickpea flour: Adds protein and helps the filling firm up. Also known as besan.
• Silken tofu: Makes the filling creamy while boosting protein.
• Red bell pepper: Adds sweetness and vitamin C. Can swap with yellow or orange pepper.
• Sun-dried tomatoes: Brings tanginess and umami. Oil-packed ones work best here.
• Olives and basil: Add a salty, herby Mediterranean flavor that really shines when baked.

How to make this recipe (summary)

Start by gently cooking red onion, zucchini, and bell pepper in a pan until softened.

Mix the silken tofu and chickpea flour with spices, nutritional yeast, mustard, chopped sun-dried tomato, basil, and olives. Stir in water to form a thick batter.

Assemble by layering the cooked veggies into the pastry base, then pouring over the tofu mixture. Mix gently to combine evenly. Top with red onion rings and cherry tomatoes.

Bake for 35 minutes until the surface is golden and set. Let it cool slightly before slicing and serving. View recipe card below for detailed instructions.

Variations and tips

• Add mushrooms or spinach to the filling for more variety
• Use a gluten-free crust to make this recipe gluten-free
• Switch up the herbs: Try parsley or oregano instead of basil
• For extra protein, add some shredded seitan to the vegetable mix.
• Store in the fridge in an airtight container for up to 5 days
• If you like this recipe, you’ll also love our Olive Oil Short Crust Pastry.

Why you’ll love this Mediterranean vegan quiche TLDR

A quick look at why this one’s worth making:

• Nutrient-dense
• Meal-prep friendly
• Flaky crust
• Flavorful filling
• Nut-free

Mediterranean Vegan Quiche

Favorite

This easy plant-based quiche is packed with protein, fresh veggies, and Mediterranean flavors in a flaky crust.

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Prep Time : 20 minutes mins

Cook Time : 45 minutes mins

Total Time : 1 hour hr 5 minutes mins

Equipment

• Tart Dish
• Pan
• Fork
• Mixing Bowl

Servings 4

Ingredients

• ▢ 1 tsp (5 ml) olive oil
• ▢ 1 red onion - finely chopped
• ▢ 1 zucchini - chopped
• ▢ 1 red bell pepper - sliced in strips
• ▢ 7.5 oz (215 g) silken tofu
• ▢ 1 cup (90 g) chickpea flour - also known as besan
• ▢ 1 tsp (3 g) garlic powder
• ▢ ¼ tsp (1 g) ground turmeric
• ▢ ⅓ cup (40 g) nutritional yeast
• ▢ 1 tbsp (10 g) wholegrain mustard
• ▢ 1 oz (28 g) sun-dried tomato - finely chopped
• ▢ 10 basil leaves
• ▢ 9 black olives - pitted and chopped
• ▢ ¾ cup (175 ml) water
• ▢ sea salt flakes - to taste
• ▢ freshly ground black pepper - to taste
• ▢ 1 shortcrust pastry - store bought or use our recipe

Toppings (optional)

• ▢ 3 red onion rings - whole
• ▢ 5 small tomatoes - cherry or solano, halved

Instructions

• Preheat the oven to 350°F (180°C) fan on.
• Prepare the vegetables: In a pan over medium heat, add the olive oil and onions. Cook for 5 minutes, stirring occasionally. Add the zucchini and bell pepper, and cook for another 10 minutes until softened.
• Prepare the egg-free filling: In a large mixing bowl, add the silken tofu and mash it with a fork. Add the chickpea flour, garlic powder, turmeric, nutritional yeast, mustard, sun-dried tomato, basil, olives, and a pinch of salt and pepper. Mix well to combine. Pour in 3/4 cup of water and stir until smooth.
• Prepare the pastry: Lightly spray or brush a tart dish with olive oil. Carefully transfer your rolled dough to the tart dish (I used a 9.5-inch / 24 cm dish) and gently press it into the base and sides. If your dish has sharp edges, flatten the overhanging dough with your fingers to remove the excess, or trim it with a knife. Gently prick the base of the dough with a fork about 8 times.
• Assemble: Transfer the cooked vegetables and chickpea mixture onto the prepared dough. Gently stir to combine, making sure the mixture evenly coats all the vegetables. If using, add the red onion slices and tomato toppings by gently pressing them into the surface.
• Bake on the middle rack of the oven for 35 minutes. Let it cool slightly before slicing. Enjoy!

Nutrition Information Nutrition Information

Per Serving/Portion

Calories 568 kcalCarbohydrates 59 gProtein 22 gFat 23 gSodium 579 mgFiber 10 gVitamin A 74 IUVitamin C 73 mgCalcium 110 mgIron 6 mg

FAQ

• Is this quiche gluten-free? Not as written, but you can use a gluten-free crust to make it gluten-free.
• Can I freeze leftovers? Yes, let it cool fully and freeze in slices for up to 2 months.
• Is chickpea flour the same as besan? Yes, they’re the same, just different names in different regions.
• How to reheat the leftovers? The best results are achieved by using an oven or air fryer to keep the crust with a little more texture. However, a couple of minutes in the microwave also works in a pinch.
• What to serve it with? In my opinion, the perfect pairing is a simple green salad with balsamic vinaigrette (just mix olive oil, balsamic vinegar, and Dijon or wholegrain mustard).