Heart-Healthy Zucchini Quiche
Elevate your brunch game with this Heart-Healthy Zucchini Quiche, a light and nutritious twist on a classic dish. Packed with fresh vegetables like zucchini, cherry tomatoes, and baby spinach, this flavorful quiche combines hearty egg whites, low-fat milk, and reduced-fat mozzarella cheese for a guilt-free indulgence. Seasoned with garlic powder and oregano, each bite bursts with vibrant Mediterranean-inspired flavors. Perfectly baked in just 35 minutes, this quiche is equally delightful served warm or chilled, making it a versatile option for any meal. With minimal prep and wholesome ingredients, this low-fat zucchini quiche is ideal for anyone seeking a healthy, satisfying meal that’s as good for your heart as it is for your taste buds.
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Recipe Information
Ingredients
- 2 medium zucchini
- 6 large egg whites
- 2 large whole eggs
- 0.5 cups low-fat milk (1% or skim)
- 1 small onion
- 0.5 cups cherry tomatoes
- 1 cups baby spinach
- 0.5 cups shredded reduced-fat mozzarella cheese
- 1 teaspoons extra virgin olive oil
- 0.5 teaspoons garlic powder
- 0.5 teaspoons dried oregano
- 0.25 teaspoons salt
- 0.25 teaspoons black pepper
- 1 as needed cooking spray
Instructions
Preheat your oven to 375°F (190°C). Lightly coat a 9-inch pie dish or quiche pan with cooking spray.
Wash and dry the zucchini, then grate them using a box grater. Place the grated zucchini into a clean towel and squeeze out excess moisture. Set aside.
Finely dice the onion and halve the cherry tomatoes. Set aside.
In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook until softened, about 3 minutes. Stir in the grated zucchini, cherry tomatoes, baby spinach, garlic powder, dried oregano, salt, and black pepper. Cook for another 3-4 minutes until the vegetables are tender and excess liquid has evaporated. Remove from heat and let cool slightly.
In a large mixing bowl, whisk together the egg whites, whole eggs, and low-fat milk until fully combined.
Stir the cooked vegetable mixture into the egg mixture until evenly distributed.
Pour the mixture into the prepared pie dish. Sprinkle the top with the shredded reduced-fat mozzarella cheese.
Bake in the preheated oven for 30-35 minutes, or until the quiche is set in the center and lightly golden on top.
Remove the quiche from the oven and allow it to cool for 5 minutes before slicing.
Serve warm, or store in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
794 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.4 g | 45% | |
| Saturated Fat | 12.2 g | 61% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 407 mg | 136% | |
| Sodium | 5274 mg | 229% | |
| Total Carbohydrate | 59.5 g | 22% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 44.3 g | ||
| Protein | 61.0 g | 122% | |
| Vitamin D | 3.6 mcg | 18% | |
| Calcium | 753 mg | 58% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 1918 mg | 41% | |
*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.
