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Looking for a delicious and nutritious lunch that's both satisfying and light? This stunning crustless quiche is the perfect solution. This unexpected twist on a classic dish  has a blend of protein and vegetables without the added carbs of a traditional crust. Tailored for a healthy, gluten-free and low-sodium meal, this quiche ais packed with flavour.

For a complete and gluten-free lunch, pair your quiche with a roasted mielie or potatoes.

Ingredients:

• 2 large eggs
• ¼ tsp dried parsley or herbs of your choice
• ¼ cup bell/robot pepper (any colour)
• ¼ cup onion, chopped or sliced
• ¼ cup tomato, chopped
• 1 tbsp milk
• 2 pinches of salt
• ¼ tsp black pepper, ground

Method:

1. Preheat the oven to 190 degrees Celsius and grease a muffin tray with 1 tsp olive oil.
2. In a medium bowl, crack the eggs. Add black pepper, herbs, milk and salt. Whisk together. Add the bell peppers, onion and sweetcorn and mix.
3. Portion the egg mix into the muffin tray. Fill the muffin tins ¾ full. Fill any empty muffin tin with water to allow the filled tins to bake evenly. Place the muffin tin into the oven and allow to bake for 15 - 20 minutes. To check if the quiches are ready, poke into them with a fork. The fork should come out clean.