Mini Quiches with caramelized onion & feta

caramelized onion feta tartlets quiche caramelized onion feta quiche,lunchbox treats,mini quiches,vegetarianI have mentioned in a previous post that the schools my children attend have a very strict lunchbox policy and I find myself looking out for recipes all the time that are quick and easy and also comply with the requirements without having to be limited to a Friday which is a treat day. These are similar to caramelized onion feta tartlets but are child friendly and great for a light supper too.

Of course, because I love baking I have plenty of sweet muffin and cupcake recipes but it doesn’t qualify as food and I would really prefer to not give them the same PB&J sandwiches everyday.

I found this recipe in this book Sustained energy for Kids by Gabi Steenkamp, Tanzia Merlin and Jeske Wellmann and the book can be bought here.

The great thing about this recipe, aside from the fact that the kids helped me make it, is that it is completely flour free and, because it includes butterbeans should keep the kids fuller for longer with a sustained release of energy.

Mini Quiches with caramelized onion & feta


  • 1 large onion, peeled and thinly sliced
  • 15ml butter
  • 5ml sugar
  • 30ml balsamic vinegar
  • 250ml cooked or canned butter beans
  • 200ml fat-free milk
  • 5 eggs, preferably omega-3 rich
  • 5-10ml mustard powder
  • A teaspoon salt
  • A teaspoon ground pepper
  • 5ml dried parsley or mixed herbs
  • 50gms feta cheese


Melt some butter in a pan and fry onions until golden brown. Stir to prevent it from turning too brown or burning. After about 10 minutes the onions should have a lovely golden brown colour. Sprinkle the sugar over the onions and quickly add the balsamic vinegar. If you are having a problem with a stuffy nose that day the smell emanating from the pan will clear it right up ;). Allow to cook while stirring for another 5 minutes until the balsamic thickens and starts looking delicious. Set this aside to cool while you make the quiches.

Preheat the oven to 180’C. Lightly coat the 12 hollows of a muffin pan (7.5 diameter hollows) with oil or spray with non-stick cooking spray.

Puree the drained butter beans with half the milk (100ml). Add the rest of the milk, eggs, mustard powder, salt, pepper and herbs to the bowl of the blender or food processor and briefly mix until combined. Pour mixture into a prepared muffin pan and distribute onions throughout. Top with crumbled feta cheese and place carefully in the oven and bake for 30-45 minutes, or until set.

Cool in the muffin pan for 10 minutes, then run the blade of a knife around the edge of each quiche to loosen it, and carefully lift out of the muffin pan. Serve with a green salad or pack into lunchboxes once cooled.


  1. baglady

    February 11, 2013 at 10:00 am

    I love this recipe because it requires everything I usually have in my cupboard.

    1. rumtumtiggs

      February 12, 2013 at 1:44 pm

      That is what’s so great about it. I’m actually going to make it again tonight. If we have to have eggs and salad for supper I would use about 8 eggs for the 4 of us. This just uses 5 eggs and there are leftovers for the lunchbox tomorrow. I will make it with bacon bits and onion tonight (like was used in the original recipe) :)

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