The surprise is that this quiche makes its own crust!

Cooking time: n/a


- Substitute shredded Swiss cheese and add a diced tomato and a diced cooked potato.
- To make a meatless version, leave out the bacon bits and add 1 cup (250 mL) cooked chopped broccoli and/or 1 cup (250 mL) cooked sliced mushrooms.
- Preheat oven to 400◦ F (200◦ C)
- 9-inch (23 cm) pie plate, sprayed with vegetable spray
  • 3  large eggs
  • 1 ½ cups  1% milk  375 mL
  • ¼ cup  whole wheat flour  50 mL
  • 2 tbsp  cornmeal  25 mL
  • 3  green onions, chopped
  • 1 ¼ cup  shredded lower-fat Cheddar cheese  300 mL
  • 3 tbsp  cooked bacon bits  45 mL
Dietitian’s Message: If you include the vegetables in the variation, this dish contains four healthy food groups. (Or serve with a side salad.) It’s simply amazing how the flour and cornmeal in the mixture end up making the bottom crust of this delicious and quick meal.


  1. In a blender or food processor, combine eggs, milk, flour and cornmeal. Blend for 30 seconds, until well blended.
  2. In the prepared pie plate, gently toss green onions, shredded cheese and bacon bits. Pour the milk mixture over the cheese mixture.
  3. Bake in preheated oven for 20 to 22 minutes, or until a knife inserted in the center comes out clean.


Canada’s Choice per Serving: 1 Carbohydrate, 2 ½ Meat & Alternatives

Recipe reprinted with permission from Canada’s Best Cookbook for Kids with Diabetes, Colleen Bartley, Robert Rose Inc., 2005,

Nutritional Information

Per Serving
Calories 254
Total Fat 12 g
Saturated Fat 6 g
Cholesterol 184 mg
Sodium 297 mg
Carbohydrates 15 g
Fiber 1 g
Protein 20 g

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