Hazel-Nutty Broccoli Tart

This easy hazel-nutty crust tastes great with the no-waste broccoli filling. We recommend cooking this one up on a Sunday and having as a no-brainer breakfast during the week.
Prep Time: 30 mins
Cook Time: 30 mins
Serves: 4
Author: Meg Yonson (via IQS)


Hazelnut Crust

  • 1 cup brown rice flour
  • 1/2 cup hazelnut meal
  • 1 egg
  • 1/4 teaspoon sea salt
  • 50 g butter chopped
  • 1 tablespoon water


  • 2 teaspoons butter
  • 1 brown onion finely sliced
  • 4 sprigs thyme leaves picked
  • 1 head broccoli stem finely diced and florets roughly chopped
  • 50 g feta crumbled
  • 2 tablespoons hazelnuts roughly chopped
  • 2 eggs whisked
  • sea salt to season
  • freshly cracked black pepper to season


Hazelnut Base

  • Preheat the oven to 180ºC/350ºF/Gas Mark 4 and lightly grease a tart or quiche tin with butter.
  • Combine flour, meal and salt together in a mixing bowl.
  • Add in the butter pieces and crumble into the flour mix with your fingers.
  • Add in the egg and water and mix together until a thick dough forms.
  • Press into the greased tart or quiche tin until it’s 4mm thick.
  • Place into the oven and bake for 10 minutes until lightly brown.
  • Once cooked, set aside.


  • While the base is cooking, prepare the filling.
  • Heat the butter, onion, broccoli stems and thyme leaves in a frying pan or skillet on low-medium heat.
  • Cook, stirring for 7-10 minutes until onion softens.
  • Place into the base of the baked crust and smooth out to cover the surface.
  • Add broccoli florets to a saucepan, cover with water and bring to the boil.
  • Cook for 3-4 minutes until broccoli has softened, but still has a little crunch to it.
  • Drain and scatter over onion in tart tin.
  • Pour the whisked egg over the broccoli and scatter over hazelnuts and feta cheese.
  • Place into the oven and cook for 20 minutes until egg is set and feta cheese is golden.
  • Remove from the oven and allow to cool before slicing into 4 serves.


We like serving this tart with a fresh mixed green salad. In the cooler months, you may like to serve with some roast veggies.
Make it nut-free: Replace the hazelnut meal with plain flour. You may need to add a little more water to help the mixture come together. Replace the hazelnuts with pumpkin seeds.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you're a male, feel free to bulk it up.