High Protein Vegetable Quiche
Elevate breakfast, brunch, or any meal with this delicious High Protein Vegetable Quiche, a wholesome twist on a classic favorite. Packed with protein from eggs, egg whites, and low-fat cottage cheese, this recipe is balanced by vibrant vegetables like baby spinach, broccoli, and red bell pepper, creating a nutritious symphony of flavors and textures. A whole wheat pie crust keeps this quiche light yet satisfying, while dried oregano and optional parmesan cheese provide layers of savory goodness. Perfect for meal prep, it’s quick to whip up with a prep time of just 20 minutes and ready-to-enjoy in under an hour. Ideal for those seeking a healthy, high-protein meal with a vegetarian flair, this quiche is sure to delight while fueling your day!
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Recipe Information
Ingredients
- 6 large eggs
- 4 large egg whites
- 1 cup low-fat cottage cheese
- 0.5 cup unsweetened almond milk
- 2 cups baby spinach
- 1 cup broccoli florets
- 1 large red bell pepper
- 1 small onion
- 2 cloves garlic
- 1 tablespoon olive oil
- 0.25 cup parmesan cheese (optional)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 teaspoon dried oregano
- 1 9-inch whole wheat pie crust
Instructions
Preheat your oven to 375°F (190°C).
If using a store-bought whole wheat pie crust, remove it from the packaging and let it sit at room temperature for 10 minutes. Place it into a 9-inch pie dish, and prick the bottom with a fork several times to prevent bubbling during baking.
Chop the broccoli florets into small pieces, dice the red bell pepper, and finely chop the onion and garlic.
Heat the olive oil in a nonstick skillet over medium heat. Add the onion and garlic, and sauté for 2-3 minutes until fragrant. Then, add the broccoli, red bell pepper, and spinach. Cook for another 3-4 minutes until the vegetables are just tender. Remove the skillet from the heat and let the mixture cool slightly.
In a large mixing bowl, whisk together the eggs and egg whites until fully combined. Add the low-fat cottage cheese, almond milk, salt, pepper, and dried oregano. Stir well to create a smooth mixture.
Gently fold the sautéed vegetables into the egg mixture. If using, stir in the parmesan cheese for extra flavor.
Pour the vegetable and egg mixture evenly into the pie crust, spreading it out with a spatula if needed.
Place the quiche on the center rack of the preheated oven and bake for 30-35 minutes, or until the top is golden and the center is set. You can test this by inserting a toothpick or knife into the center—it should come out clean.
Once baked, remove the quiche from the oven and let it cool for 5-10 minutes before slicing.
Slice into six portions and serve warm. Store leftovers in the refrigerator for up to 3 days, reheating in the oven or microwave as needed.
Nutrition Facts
Calories |
1835 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 95.0 g | 122% | |
| Saturated Fat | 31.8 g | 159% | |
| Polyunsaturated Fat | 1.8 g | ||
| Cholesterol | 1196 mg | 399% | |
| Sodium | 4039 mg | 176% | |
| Total Carbohydrate | 121.7 g | 44% | |
| Dietary Fiber | 19.0 g | 68% | |
| Total Sugars | 25.4 g | ||
| Protein | 119.4 g | 239% | |
| Vitamin D | 7.6 mcg | 38% | |
| Calcium | 1546 mg | 119% | |
| Iron | 14.5 mg | 81% | |
| Potassium | 1788 mg | 38% | |
*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.
