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Red pepper quiche


Kin's Farm Market

Here’s a high-calorie and high-protein meal that could be prepared a little bit ahead of time and warmed up when you don’t have a lot of energy to cook.

Pie shell
1 1/2 cups flour 375 mL
6 tbsp butter, room temperature 90 mL
2 tbsp water 30 mL
1 egg white, lightly beaten 1
4 eggs 4
1 cup 1% milk 250 mL
1 onion, caramelized or pan fried 1
1 red bell pepper, sliced, pan fried 1
2 cups shredded cheddar cheese 500 mL
  salt and pepper  
Pie shell

Mix the flour and butter together with your hands until the dough comes together into a ball. Add the water and extra butter or flour as necessary to develop the right consistency. Spread the dough on a 9 in (23 cm) round tart pan. Lightly beat the egg white and spread on top of the dough with a brush. Remove the excess dough and place the quiche shell in the fridge for half an hour. While the shell hardens in the fridge, prepare the filling.


Preheat the oven to 350°F (180°C), and beat the eggs and milk with salt and pepper until fluffy. Place the onion and bell pepper on the bottom of the quiche shell, cover it with the shredded cheddar cheese, and then cover it with the milk and egg mixture.

Cook the quiche in the oven for about 45 minutes to 1 hour, or until you stick a knife in it and it comes out clean. Serve with a side green salad.

Makes 6 slices

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Nutrition information
Per slice
Calories 467
Fat 30 grams
Carbohydrates 29 grams
Fibre 2 grams
Protein 20 grams

Looking for more ideas?

Cover image for Eating Well When You Have Cancer

Our booklet Eating Well When You Have Cancer has more tips and ideas to help manage symptoms and side effects that can affect your eating during treatment.