Zucchini quiche

Lunch

Item Rating: 64/100

1 serving (150 grams) contains 250 calories, 10.0 grams of protein, 18.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		400.0
% Daily Value*
Total Fat		28.8 g	36%
	Saturated Fat	12.8 g	64%
	Polyunsaturated Fat	0 g
Cholesterol		128.0 mg	42%
Sodium		640.0 mg	27%
Total Carbohydrates		24 g	8%
	Dietary Fiber	3.2 g	11%
	Sugars	4.8 g
protein		16.0 g	32%
Vitamin D		80.0 mcg	400%
Calcium		240 mg	18%
Iron		2.4 mg	13%
Potassium		480 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 259 cal (61.8%)

Protein: 64 cal (15.3%)

Carbs: 96 cal (22.9%)

About Zucchini quiche

Zucchini quiche is a savory dish featuring zucchini, eggs, cheese, and often a pastry crust. Originating from French cuisine, quiche has become a versatile meal enjoyed globally. This dish is rich in essential nutrients from both zucchini and eggs, offering vitamins such as vitamin A, vitamin B6, and vitamin C from zucchini, alongside high-quality protein and choline from eggs. Zucchini is low in calories and high in water content, making it a hydrating and light addition to the dish. Cheese contributes calcium and fats, creating a nutritious balance in the recipe. Quiche is often enjoyed as a light brunch or as a side dish in many cultures due to its adaptability and nutritional profile.

Health Benefits

• Zucchini is a source of fiber, which supports digestive health and helps maintain steady blood sugar levels.
• Eggs provide choline, which is essential for brain and nervous system function.
• Cheese in the quiche supplies calcium, important for maintaining bone density and dental health.
• Vitamin C from zucchini contributes to immune system support and skin health.
• The combination of protein from eggs and cheese helps in maintaining muscle mass and repairing body tissues.

Dietary Considerations

Allergens: Contains eggs, milk, gluten (if traditional crust is used)

Suitable for: Vegetarian, low-carb (if crust-free), high-protein diets

Not suitable for: Vegan, dairy-free, gluten-free (unless made with gluten-free crust)

Selection and Storage

Store leftover zucchini quiche in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the oven or microwave to maintain texture and flavor.

Common Questions About Zucchini quiche Nutrition

How many calories and nutrients are in zucchini quiche?

The calorie content of zucchini quiche varies based on ingredients, but a typical slice (about 150g) contains approximately 200-250 calories, 10-15g of protein, and 15-20g of fat. It is also a good source of vitamins A and C, due to the zucchini, as well as calcium if cheese or dairy ingredients are included.

Is zucchini quiche suitable for a keto or low-carb diet?

Zucchini quiche can be compatible with a keto or low-carb diet if made without a traditional crust or with a low-carb alternative like almond flour crust. A slice (with adjustments) typically contains around 4-6 grams of net carbs, depending on the recipe and added vegetables.

What are the health benefits of eating zucchini quiche?

Zucchini quiche provides essential nutrients like potassium, vitamin C, and fiber from the zucchini, supporting heart health and digestion. If enriched with eggs and cheese, it also offers complete protein and calcium. However, watch for high saturated fat if large amounts of cream or cheese are used.

What is the recommended serving size for zucchini quiche?

A standard serving size for zucchini quiche is about 1/6th of a 9-inch quiche, which equates to around 150-200g. This portion provides a balanced intake of calories and macronutrients for a meal or a side dish. Pair with a salad or fresh vegetables to add volume and fiber.

How does zucchini quiche compare to other quiches?

Zucchini quiche is typically lighter and lower in calories compared to quiches with heavy filling ingredients like bacon or sausage. It is also a great option to increase vegetable intake. Using a crustless recipe or alternative crusts can further reduce the calorie and carb content compared to traditional quiche recipes.

Data Sources & Scientific References