Mini Tuna and Sweetcorn Quiches - make up a batch of these delicious mini Tuna and Sweetcorn crustless quiches for an easy grab and go lunch.
I love making mini quiches like these tuna and sweetcorn ones for lunches, as they are perfect for cooking in advance and can be enjoyed hot or cold.
Great for a portable protein snack too. Tuna and Sweetcorn is a just one delicious version, but there are so many different mix ins you can go for.
Calories in Mini Crustless Tuna and Sweetcorn Quiche
This recipe serves 3 and is 361 calories per serving.
If you're looking for more recipes by calories, you'll find plenty of options grouped by calorie range here: Slimming Eats Low Calorie Recipes
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Tuna: Canned tuna is a convenient source of protein and works perfectly in this recipe. Tuna in spring water is my preference, but tuna in brine can also be used. Just make sure to drain it well before adding.
- Sweetcorn: Sweetcorn adds little bursts of sweetness and texture that pair really well with the tuna. Frozen sweetcorn is quick and convenient, but canned sweetcorn can also be used.
- Cottage cheese: Fat-free cottage cheese helps add extra protein and keeps the mixture moist while remaining light. It blends into the bake as it cooks and works beautifully with the eggs and tuna.
- Eggs: Eggs are the key ingredient that binds everything together and gives the bake its firm texture. Large eggs work best for this recipe.
- Spring onions: These add a mild onion flavour without overpowering the other ingredients. They also add a little freshness and colour to the finished dish.
- Cheddar cheese: Cheddar adds plenty of flavour and creates a delicious golden topping. A mature cheddar will give the strongest flavour, but any cheddar can be used.
- Salt and black pepper: Season to taste. Tuna and cheese can already contain some salt, so it's best to taste before adding too much.
- Spray oil: A light coating of spray oil helps prevent sticking and makes it easier to remove slices from the baking dish once cooked.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
This tuna bake is easy to adapt and works well with a variety of ingredients depending on what you have available.
- Swap the tuna: Canned salmon, mackerel or cooked shredded chicken all work well in place of the tuna.
- Change the cheese: Cheddar adds great flavour, but mozzarella, Red Leicester, Gruyère or a reduced-fat cheese blend can all be used instead.
- Add more vegetables: Peas, diced peppers, spinach, mushrooms, courgette or finely chopped broccoli are all great additions and an easy way to add extra vegetables.
- Use different onions: Red onion, white onion or chives can be used instead of spring onions.
- Make it creamier: Add a few tablespoons of light cream cheese alongside the cottage cheese for a richer texture.
- Swap the Cottage Cheese: you can use fat free greek yoghurt instead of the cottage cheese if you prefer.
- Add herbs and seasonings: Fresh parsley, dill, chives or a pinch of paprika work really well with the tuna and cheese.
More Mini Crustless Quich Ideas
If you don't like tuna and sweetcorn, then try your own favourite combinations. Here are just a few that we enjoy.
- Leftover Roasted Vegetables
- Bacon and Sauteed Leeks
- Ham, Cheddar and Spring Onion
- Salmon and Spinach
- Bacon and Spinach
- Garlic Mushrooms
- Sausage and Kale
So many more you can do, don't be scared to try some different combinations, as there are so many different options that work.
The only tip for this is to ensure you saute anything that could release a lot of liquid first, as you don't want that liquid to leak out into the egg mix, it will make your mini crustless quiches all soggy.
Sides for Mini Quiches
Like I mentioned previously these are perfect just as they are. If you have a picnic planned or just need a portable lunch adding some of these to your lunch box are perfect as you can enjoy them just as they are cold or warm them up in a microwave if you have access to one at work.
I like to pair these with just a simple side salad. Go for whatever salad items you like. Some of my favourites for a mixed salad are:
- Crisp Lettuce or Baby Leaves
- Spinach
- Onion
- Peppers
- Shredded Carrot
- Tomatoes
- Cooked Beetroot
- Cucumber
I also like these with a little bit of my Lighter Coleslaw - yummy!!
More Quiche Recipes
If you want some more quiche recipes like these, check out these:
- Artichoke Bacon Parmesan Crustless Quiche
- Crustless Roasted Butternut Squash and Red Pepper Quiche
- Cheeseburger Quiche
- Crustless Asparagus and Bacon Quiche
- Salmon and Broccoli Quiche
- Ham and Broccoli Quiche
- Crustless Bacon Leek and Sweet Potato Quiche
- Breakfast Layered Crustless Quiche
- Chicken and Spinach Quiche
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
All recipes on Slimming Eats have estimated nutritional information for your convenience.
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Recipe Card
Crustless Tuna and Sweetcorn Mini Quiche
Make up a batch of these delicious mini Tuna and Sweetcorn crustless quiche for an easy grab and go lunch.
Ingredients
- 200g (7oz) tin of tuna
- ½ cup (80g) of frozen sweetcorn
- ⅔ cup (160ml) of fat free cottage cheese
- 5 large eggs
- 2 spring onions, finely chopped
- salt and black pepper
- 90g (3oz) of cheddar, grated
- spray oil
Instructions
- Preheat oven to 180c, fan 160c, 350f (gas mark 4).
- Mix the spring onion, tuna and sweetcorn together in bowl and season with some salt and black pepper.
- Put the cottage cheese and eggs into a blender and blend until smooth
- Gently fold this into the tuna mixture.
- Spray a 6 piece large muffin tray with spray oil and spoon the mixture evenly into each space. (you may get 9 muffins depending on size of your muffin tray)
- Top with your grated cheddar
- Place in the oven and bake for about 30 mins until cheese has melted and is golden.
- Serve with a side salad.
- Enjoy!!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly
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Nutrition Information
Yield
3Serving Size
1 SERVING (2 Muffins)Amount Per Serving Calories 361Total Fat 19gSaturated Fat 9gTrans Fat 0gCholesterol 335mgSodium 511mgCarbohydrates 10gFiber 1gSugar 23gProtein 40g
Nutritional information, values, points etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Jenny Robinson says
have no small tin so used normal flan dish worked well. lovely taste kids like but not keen on onions so will puree these in future
christina says
Could you possibly tell me how many sync these have on green and red days please?
Caroli says
Please could you advice what would be 1 portion and how many calories / ww points per portion? Thanks.
Shevy (Slimming Eats) says
Hi Caroli, the recipe makes 6 muffins and serves 3, so two muffins would be a serving, however you can eat as many as you want for your point allowance. Everything is a 0 points on weight watchers with the new freestyle/flex programme, apart from the cottage cheese and cheddar. I've calculated that up for you and it is 5 WW Smart Points per 2 Tuna and Sweetcorn Muffins. Hope that helps 🙂
Lynsey Telford says
Can these be frozen once cooked?
Shevy (Slimming Eats) says
Hi Lynsey, all ingredients are fine to be frozen, but I prefer to eat quiches like this within a few days of cooking. They should last approx 3-4 days kept in the fridge.
christne says
could these be made with quark rather than cottage cheese. also could they be made without using hea cheese
Shevy (Slimming Eats) says
Hi Christine - yes quark should work fine, as cottage cheese blended is pretty much the same thing and not adding the cheese will also work okay.
Rhi says
Made these the other day for my 10’month - he loves them! A great lunch fix. Love finding things to batch cook and freeze for the busy days you don’t have lunch sorted!
Thanks for the recipes 😀
Iulia Hlusca says
Hi, fantastic recipes ! I rely on them having the app downloaded is handy! One quick question: l was under the impression that corn is not SP!
Shevy (Slimming Eats) says
that's correct - corn is not SP friendly. So this recipe is not suitable for SP unless you omit the sweetcorn. It is fine on Extra Easy.
Haleema says
This was lovely I put a full tin of tuna in which was a bit too much they are so moreish
Ursula Hurst says
I can't quite make out how many syns there are in one quiche if not counting as HE. Please will you advise. Thankyou
Shevy (Slimming Eats) says
1 healthy extra A choice equals approx 6.5 syns
Jo says
I really want to make these now, but have no frozen sweetcorn. Would canned be ok to use??
Shevy (Slimming Eats) says
yes canned should be fine 🙂
Frances PINI says
Yes I made this recipe instead of cottage cheese I used greek yogurt I'm not a foodie so this turned out great.