Gluten-Free Tuna Quiché

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I have recently discovered that gluten is not my friend. Apparently that is what makes me bloated and digestively unhappy. It is what it is, and if you find yourself in the same boat – let’s adjust together.

Tuna is naturally delicious, full of a great nutrients and all you have to do is learn a little something about it. Seafood is an important part of a healthy diet and contains high-quality protein and Omega 3 fatty acids. A well-balanced diet that includes seafood can contribute to heart health and benefit children’s growth and development. It is a great healthy and convenient product that is very affordable and can be added to a healthy lifestyle easy with salads, sandwiches, pasta and so much more in just minutes. Ocean Naturals, for example, sells wild premium tuna with a dash of salt, packed in either olive oil or water – no fillers, additives or preservatives. Their website also can tell you where your tuna came from by entering the info from the packaging.

Gluten-Free Tuna Quiché

(Grab the print card of the recipe below)

INGREDIENTS:

Vegetable Base:

• 1 carrot
• 1 mid-size zucchini
• 1/2 cup of gluten-free flour

Filling:

• 1 can of tuna
• 1 white onion
• 1 tomato
• Cheese to taste
• 3 eggs (if you are looking to substitute eggs, try the following: 1/4 cup of grapeseed oil, 1/2 cup of water, 1 Tablespoon of Hain’s Corn-free Baking Powder – as seen on Healthy Jasmine’s site)
• 3.5 oz of milk
• Salts, spices to taste
  

DIRECTIONS:

Preheat the oven to 350 degrees

Vegetable Base:

Shred zucchini and carrots as thin as you can and get rid of extra liquids. Add 1/2 cup of gluten-free flour and mix it well. This is your vegetable dough. Spread it across the pan and sides. I try to make the sides taller. Bake it for 25-20 minutes.

While waiting for the crust to get ready, let’s work on the filling.

Sautee onion to the golden color in olive oil. Mash tuna with a fork and mix it with an onion. Cut the cored tomato into slices and roast it just a bit. Cut cheese into cubes, whisk eggs and milk. Salt and pepper the mixture to taste. 

When the crust is ready, tuna and onion mixture on the bottom of the form, follow with tomatoes, add cheese and finish it with the egg mixture.

Put it into the oven for another 25-30 minutes – 320-350 degrees.

Like this article? Check out other Easy Gluten Free Recipes, Articles, and Product Spotlights

If you recently discovered that you have a gluten sensitivity – don’t panic: you have options. Learn what’s on the market, look into nutrition, check out our spotlights and reviews – make an educated choice!

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