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Healthy Quiche

Brought to you by Rebecca Lang
from Bargara Beach Holistic Health Centre

A recent Australian study of more than 3000 people found that two-thirds of people are overweight, with Queenslanders the third fattest state!
2.6 million people are putting their health at risk by not eating properly or exercising consistently.

This recipe is great to have after a workout as it is high in protein and will help increase muscle. It won’t spike blood sugar and remember – eggs are actually good for cholesterol according to recent research. So this is my recipe as a Nutritionist that I recommend. (Rebecca Lang) 

Suitable for diabetics, pre-diabetes, and weight loss, keto, gluten free, sugar free 


  • 6 eggs 
  • Pepper and salt 
  • 1 cup of almond flour 
  • 1/3 cup of olive oil 
  • 3 slices of bacon chopped 
  • 1 cup of grated cheese 
  • 2 grated zucchinis 
  • 1 diced onion 
  • 1/2 bag of spinach 
  • Sliced tomatoes 


  • Crack eggs into a bowl and add pepper and salt and beat to make fluffy 
  • Add rest of ingredients, except tomatoes and mix 
  • Use oil spray on base of a rectangular lasagna type of baking tray 
  • Poor mixture into tray and place sliced tomatoes on top of mix 
  • Bake at 180 degrees c for approx 45 minutes until brown on top 
  • Slice in squares, or very small squares for a savory platter 
  • Tastes amazing reheated or cold 


  • The above recipe tastes best but here are some other options 
  • You can remove the flour and the oil – best to do both than one or another 
  • You can use any other flour – coconut flour doesn’t seem to work as well, almond meal is a higher protein option, chickpea flour works well too 
  • You can use less eggs if you are on rations 
  • Duck eggs could replace chook eggs 
  • If you don’t have zucchini, use any other vegetables and roast them first 
  • You could use vegan cheese, cottage cheese or goats cheese 
  • Bacon could be removed and you could replace it with ham, chicken or just more vegetables 
  • If you don’t have spinach or tomatoes it will still taste good 
  • You can use this in small muffin tins and any shaped baking tray 

About the Author

Rebecca Lang

Rebecca Lang

Bargara Beach Holistic Health Centre

Hello, my name is Rebecca Lang BHSc (Comp Med); Adv Dip Nat; Adv Dip Ntn: Adv Dip West. Herb.

– Naturopath, Nutritionist, Wellness Expert, Retreat Facilitator, Author, Entrepreneur

I grew up in Perth, not far out of Fremantle. I always felt a little bit different to everyone else as a child, I was very sensitive and seemed to feel things deeply. Before I even finished high school I had an interest in Naturopathy. I moved to Queensland to pursue my studies, and still live there now.

For the last 15 years I have owned and operated Bargara Beach Holistic Health Centre where I work as a Naturopath and a Nutritionist.  I consult for people in my local community and world wide via Telehealth.  I also own Of The Earth Juice Bar & Health Shop and Of The Earth Publishing.

I am passionate about educating people about their own body and the messages it is telling them and searching for the root cause. I use a synergistic approach using modern scientific and naturopathic testing to decipher many messages from the body and then treat with natural medicines and healthy food programs.

The testing can then be used to analyse the results and improvements over time. My goal is to help you with healing your body, mind and spirit so you can feel and see yourself the changes and improvements you have made, so you can be the best version of yourself, and achieve your goals.

Over the years, by testing for Oxidative Stress, I have seen that most humans, especially women, need to be detoxed regularly.  I now focus a lot in this area to assist with the prevention of disease and assisting people to age with wellness. I facilitate regular wellness retreats and wellness online programs.

I also believe in the best of both worlds of medicine. By safely combining natural medicines to assist in reducing side effects of pharmaceutical medicine, it may help to improve one’s quality of life on a daily basis. I believe in complimenting the medical and pharmaceutical systems and working towards the best health outcomes for my clients.

My personal interests include spending time with my family and pets, yoga, pilates, personal training, stand up paddleboarding, spending time at the ocean, meditation, cooking and gardening.