This delicious tuna and sweetcorn quiche is easy to make, with store cupboard staples. Quiche is one of my favourite summer meals, and this recipe is a great place to start. It's got a quick and easy olive oil pastry. And there's little to do for the filling, other than put it in the pie crust.
What you'll love about the recipe
- A family favourite that's popular with kids and adults
- Filling and healthy, with plenty of protein
- Easy to make. There's no rubbing in for the pie crust, and no pre-cooking for the filling ingredients
- Uses mostly store cupboard ingredients
- Great for meal prep, and freezes well
This easy olive oil pie crust just needs flour, olive oil and a little water and seasoning. If you prefer, you could use this gluten free healthy oat pastry, or the wholemeal pastry from this cheese and onion quiche recipe. Or, if you're short on time, buy ready made pastry or make this into a crustless tuna and sweetcorn quiche.
Tuna. You'll need a standard 145 g can of tuna chunks. I use tuna in spring water so that it's not too oily or salty, but you can use whatever you have.
Sweetcorn. Canned sweetcorn is convenient, but you could also use frozen or fresh sweetcorn if you prefer. However, if it's fresh or frozen, you'll need to cook it before you add it to the quiche mixture.
Eggs and milk are essential for the custard filling. Either full fat or skimmed milk are fine.
Cheddar cheese. Use a mature cheddar for a rich cheesy flavour. Or you could substitute the same quantity of parmesan.
Parsley or basil will add both colour and flavour.
How to make tuna and sweetcorn quiche
Start by making the pastry. Add the flour and a pinch of salt to a bowl, and make a dip in the middle of the flour. Pour the olive oil and 50 ml of cold water into the dip. Gradually stir the flour into the oil - the dough will come together easily.
Bring the dough into a ball with your hands, and place on a floured board or worktop. Roll into a circle about 30 cm round, or to fit the bottom and sides of your baking dish.
If you want more detailed instructions, including photos, of how to make the pastry, they are all in this dairy free pastry post.
Transfer the pastry to your flan dish, and trim off any overhanging edges. Prick the bottom with a fork and bake in a preheated oven at 180 degrees for 10 minutes. After 10 minutes it'll only be part baked, and it will finish cooking through when it is filled.
Beat one of the eggs in a jug. Brush the base of the pastry thinly with a little of the beaten egg and return to the oven for a couple of minutes more. (Keep the rest of the beaten egg.) This will help to seal the bottom of the pastry so that the filling doesn't soak in.
Tuna and sweetcorn filling
Add the drained tuna, sweetcorn and herbs to the pastry case, and spread out evenly.
Sprinkle over the grated cheese.
Add the remaining 2 eggs, milk and salt and pepper to the jug with the leftover beaten egg. Mix thoroughly with a fork until both yolk and white are well mixed. Carefully pour the egg mix onto the tuna and sweetcorn.
Place the pastry case in the tart tin on a baking tray. This will make it easier to lift, and take care of possible spillages. Bake the quiche for 30 minutes. It'll be risen and golden.
Serving and storage
If you can, it's best to leave quiche for at least 10 minutes before you cut it, as it'll be firmer and easier to handle. Tuna and sweetcorn quiche can be served warm or cold. Add some salad on the side - both coleslaw and waldorf salad go very well. Alternatively add some hot veggies.
Tuna and sweetcorn quiche will keep well in the fridge for 2 or 3 days. You can also freeze it, either in slices or whole. Wrap well before freezing.
For meal prep, you can also make the pastry case ahead of time, and refrigerate it. Add the filling and bake later.
For a crisper base on your quiche, use a metal tart tin. There's no need to grease the tin, but a remove-able base will make it easier to lift the quiche out.
Frequently asked questions
Although it can seem a bit of a faff, prebaking the crust for a quiche is important to ensure that the base of the crust cooks through properly. Otherwise, you'll risk ending up with a soggy bottom, and the quiche is more likely to fall apart.
As above, it's important to prebake the crust in a preheated oven. In addition, a thin layer of egg brushed over the pastry and baked for a couple of minutes will help to seal it and stop the filling from sinking in. And lastly, using a metal tart tin will help to prevent a soggy bottom.
This is partly a matter of personal taste. But there's also a balance needed between a quiche that is not so deep that it doesn't cook through properly, and one that has plenty of filling. For this recipe, it's ideal to have a dish that is 3-4 cm deep.
Yes, if you don't have a suitable pie dish, then a cake tin will be fine. If your tin has straight sides, then you really need to add some baking paper and baking beans (or dry rice) to the inside of the crust when prebaking so that the sides are held up and don't collapse.
Other healthy quiche recipes
Tuna and Sweetcorn Quiche
- bowl and fork
- Rolling Pin
- approx 24 cm pie dish
- baking sheet
- 160 g plain flour
- pinch salt
- 70 ml olive oil
- 50 ml water
- 145 g canned tuna drained
- 200 g canned sweetcorn drained
- 70 g mature cheddar grated
- 3 eggs
- 180 ml milk
- handful basil or parsley
- salt and pepper
- Preheat the oven to 180 degrees.
- Add the flour and pinch of salt to a bowl. Make a well in the centre, and add the olive oil and water. Using a fork, gradually mix the flour into the oil. The pastry will start to come together easily.
- Bring the dough into a ball with your hands. Place on a lightly floured pastry board or worktop, and lightly flatten the dough with your fingers. Then roll out with a rolling pin into a circle approximately 30 cm round, or to fit the base and sides of your pie dish.
- Use the pastry to line your pie dish and trim the edges. Prick the base with a fork. Bake in a preheated oven for 10 minutes.
- Crack one of the eggs into a jug and beat with a fork. Remove the pastry from the oven, and brush a thin layer of beaten egg over the base. Return to the oven for 2 minutes.
- Add the drained tuna, sweetcorn and basil or parsley to the pie crust. Sprinkle over the cheese.
- Add the remaining egg, milk and seasoning to the jug with beaten egg. Beat together with a fork until well mixed. Carefully pour the egg mixture over the quiche.
- Place the pie dish on a baking sheet, and pop it back in the oven. Bake for 30 minutes until puffed and golden.
- As an alternative, you can also use this wholemeal pastry or healthy gluten free pastry for the pie crust. Or, use ready made pastry, or make a crustless tuna and sweetcorn quiche.
- This recipe quantity will fill a 24 cm pie dish , approx 3-4 cm deep. Alternatively, you could use a 21 x 21 cm square tin. If you want to use a cake tin, add a layer of baking paper to the pie crust and fill it with baking beans or dry rice. This will help to hold the sides up when you prebake it.
- If possible, leave the quiche for 10 minutes before cutting so that it can firm up.
Calories per serving: 331
|Total Fat||15.7g||Saturated Fat||3.4g||Trans Fat||0g|
|Total Carbohydrates||31.9g||Dietary Fibre||2.1g||Total Sugars||3.4g|
Please note nutritional information is for guidance only