Vegie filo cups


  • Olive oil spray
  • 1 roll filo pastry
  • 3 large zucchini, grated & liquid squeezed out
  • 4 yellow squash, grated
  • ½ red capsicum, finely diced
  • ½ red onion, finely diced
  • 3 tomatoes, diced
  • 3 sprigs fresh oregano or 1 tsp dried oregano
  • 3 eggs
  • 2 tbsp wholemeal plain flour
  • Pinch of salt
  • ½ cup reduced-fat mozzarella, grated

Preparation time
15 minutes

Cooking time
35 minutes

Makes 12 serves


  1. Pre-heat oven to 180oC.

  2. Lightly spray a 12-cup muffin tray with olive oil. Cut the filo into squares to fit the size of the muffin wells. Fill each muffin well with 3-4 layers of filo squares. Lightly spray with olive oil spray.

  3. In a large bowl, combine the zucchini, squash, capsicum, red onion, tomato, oregano, eggs, wholemeal flour and a pinch of salt. Mix well.

  4. Fill each filo cup with the mixture, sprinkle with mozzarella and bake for 25 minutes until the filo is golden brown on the edges and the filling is firm and cooked through. Remove from the tins immediately so the filo doesn’t go soft. Cool on a wire rack.


Replace the tomato, zucchini, squash and mozzarella with 3 large handfuls of baby spinach leaves and mix through 1 cup of crumbled reduced-salt feta cheese.

Recipe by Cancer Council’s Healthy Lunch Box – visit the Healthy Lunch Box website for more.


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