Skip to content

Vegie filo cups

1.5 serves of vegetables in each serve

Preparation time: 15 minutes

Cooking time: 35 minutes

Serves: 12

1.5 serves of vegetables per cup

Diet and Allergies:



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


Pre-heat oven to 180oC.

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.

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

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.


Share recipe:

You might also like:

Pea, zucchini and pesto risoni with chicken in a large white bowl with a fork and spoon for serving on the side.

Pea, zucchini and pesto risoni with chicken

Green smoothie in a glass jug with a lid and straw and a halved green apple on the side

Green smoothie

Six baked fried rice muffins on baking paper served on a white cutting board with two glass bottles of milk with straws to serve in the background.

Fried rice muffins