Heart-Healthy Vegetarian Quiche
Discover the perfect balance of nutrition and flavor with this Heart-Healthy Vegetarian Quiche, a dish that’s as wholesome as it is delicious. Featuring a flaky whole-grain pie crust, vibrant vegetables like spinach, cherry tomatoes, and red bell pepper, and protein-packed eggs, this quiche is designed to nourish your body while delighting your taste buds. Enhanced with aromatic garlic, dried oregano, and a sprinkle of shredded low-fat cheese, every bite bursts with savory goodness. It’s low in saturated fat and uses unsweetened almond milk for a lighter touch, making it ideal for heart-conscious eaters. With just 55 minutes from start to finish, this vegetarian quiche is perfect for brunch, lunch, or a make-ahead dinner and can be served warm or at room temperature. Packed with nutrients and flavor, this recipe is a delicious way to embrace your health goals without sacrificing satisfaction.
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Recipe Information
Ingredients
- 1 9-inch Whole-grain pie crust
- 1 tablespoon Olive oil
- 1 medium Yellow onion, diced
- 2 cloves Garlic, minced
- 4 cups Fresh spinach leaves, chopped
- 1 cup Cherry tomatoes, halved
- 1 small Red bell pepper, diced
- 6 Eggs
- 3 tablespoons Unsweetened almond milk (or low-fat milk)
- 1 cup Shredded low-fat cheese (e.g., reduced-fat cheddar or mozzarella)
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 0.5 teaspoon Dried oregano
- 2 tablespoons Fresh parsley, chopped (optional)
Instructions
Preheat your oven to 375°F (190°C).
Place the whole-grain pie crust in a pie dish and set aside.
Heat the olive oil in a large skillet over medium heat. Add the diced onion and cook for 3–4 minutes until softened.
Add the minced garlic and cook for an additional 1 minute, stirring frequently.
Stir in the chopped spinach, cherry tomatoes, and diced red bell pepper. Cook for 5–6 minutes until the vegetables are tender and any water from the spinach has evaporated. Remove from heat and let cool slightly.
In a large bowl, whisk together the eggs, almond milk, salt, black pepper, and oregano until well combined.
Spread the vegetable mixture evenly over the prepared pie crust.
Sprinkle the shredded low-fat cheese over the vegetables.
Pour the egg mixture over the cheese and vegetables, spreading it evenly.
Bake the quiche in the preheated oven for 30–35 minutes, or until the filling is set and the top is lightly golden.
Remove from the oven and let the quiche cool for 5–10 minutes before slicing.
Garnish with fresh parsley if desired, and serve warm or at room temperature.
Nutrition Facts
Calories |
1554 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.6 g | 108% | |
| Saturated Fat | 27.6 g | 138% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 1156 mg | 385% | |
| Sodium | 3048 mg | 133% | |
| Total Carbohydrate | 100.1 g | 36% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 18.6 g | ||
| Protein | 91.2 g | 182% | |
| Vitamin D | 6.6 mcg | 33% | |
| Calcium | 1406 mg | 108% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 2846 mg | 61% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
