Serves 16

    • 3 extra large eggs 250ml  fat free milk (1 c)
    • 10ml  oil, olive or palm fruit (Carotino) (2 t)
    • 1 onion, finely chopped
    • ½ green pepper, finely chopped
    • 60g lean bacon, chopped (2 rashers – back or leg bacon)
    • 1 tomato, chopped
    • 300g lean ham, chopped
    • 30ml fresh parsley, chopped (2 T)
    • 1.25ml freshly ground black pepper (1/4 t)
    • 5ml prepared mustard (1 t)
    • 30ml cake flour (2 T)
    • 125ml lower fat cheese (1/2 c)


    1. Preheat the oven to 180ºC and lightly grease an oven-proof dish [200mmx200mm] with non-stick cooking spray.
    2. Beat the egg and milk together and set aside.
    3. Heat the oil and fry the onion and peppers until soft. Add the bacon and fry until crispy. Add the tomato and stir through.
    4. Add the rest of the ingredients except the cheese, as well as the egg and milk mixture.
    5. Pour the filling into the greased oven-proof dish and sprinkle the cheese evenly on top.
    6. Bake for 45 minutes until set.
    7. Cut into 16 squares or 32 mini bite-size squares.

Nutrients per serving

    • Glycemic Index n/a
    • Carbohydrates 3g
    • Added sugar 0g
    • Protein 8g
    • Fat 4g
    • Saturated fat 1.7g
    • Fibre 0.4g kJ 333
    • Glycemic load n/a

One portion is equivalent to 1 protein.


Dieticians’ notes

All cold meats have high sodium content, so be sure to only use 60g of bacon and only 330g of ham or shaved cold meats. Remember that sodium plays a role in high blood pressure. Because there are no carbohydrates in this savoury tart, it cannot have a glycemic index or glycemic load.

Although this recipe uses small amounts of bacon, cheese and ham, they are all sources of saturated fats and every little bit adds up. However the saturated fat content of one serving of this tart is still within healthy recommendations. It is interesting to note that more than half of the total fat is in the monounsaturated form – the more beneficial fat. Thus all considered this tart is still a healthier option.


This recipe is compliments of Snacks And Treats For Sustained Energy by Gabi Steenkamp and Jekse Wellmann (Tafelberg, 2007), available from most bookstores, your local dietitian, pharmacy or