Low Fat Vegetable Quiche
Light, wholesome, and bursting with flavor, this Low Fat Vegetable Quiche is the perfect healthy twist on a classic comfort dish. Made with protein-packed egg whites, a splash of low-fat milk, and nutrient-rich fresh vegetables like spinach, red bell pepper, and zucchini, this quiche is nestled in a hearty whole wheat crust for a satisfying and nutritious meal. A touch of low-fat shredded cheese and aromatic seasonings like garlic and oregano give it a deliciously savory flavor, all while keeping the dish light and guilt-free. Ready in just an hour, this simple recipe is perfect for brunch, lunch, or a quick dinner, and it’s versatile enough to enjoy warm or at room temperature. A crowd-pleasing option for those seeking a low-calorie yet filling meal, this quiche is a must-try for any health-conscious cook looking for an easy and delicious recipe!
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Recipe Information
Ingredients
- 6 large Egg whites
- 2 large Whole egg
- 1 cup Low-fat milk
- 1 cup Low-fat shredded cheese (e.g., mozzarella or cheddar)
- 1 9-inch crust Pre-made whole wheat pie crust
- 2 cups Spinach, fresh
- 1 medium Red bell pepper, diced
- 1 medium Zucchini, diced
- 1 small Onion, finely chopped
- 2 cloves Garlic, minced
- as needed Olive oil spray
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 0.5 teaspoons Dried oregano
Instructions
Preheat your oven to 375°F (190°C).
Place the pre-made whole wheat pie crust in a 9-inch pie dish and set aside.
Heat a non-stick skillet over medium heat. Spray lightly with olive oil spray.
Add the chopped onion and garlic to the skillet. Cook for 2-3 minutes, stirring frequently, until softened.
Add the diced red bell pepper, zucchini, and spinach to the skillet. Cook for another 5 minutes, stirring, until the spinach is wilted and the vegetables are tender. Remove from heat and let the mixture cool slightly.
In a large mixing bowl, whisk together the egg whites, whole eggs, and low-fat milk until well combined.
Season the egg mixture with the salt, black pepper, and dried oregano.
Spread the cooked vegetables evenly over the bottom of the prepared pie crust.
Sprinkle the shredded low-fat cheese over the vegetables in the pie crust.
Pour the egg mixture over the vegetables and cheese, ensuring it is evenly distributed.
Carefully transfer the quiche to the preheated oven and bake for 35-40 minutes, or until the filling is set and lightly golden on top.
Remove the quiche from the oven and allow it to cool for 5-10 minutes before slicing.
Cut into 6 slices and serve warm or at room temperature. Enjoy!
Nutrition Facts
Calories |
1413 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.9 g | 68% | |
| Saturated Fat | 18.7 g | 94% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 431 mg | 144% | |
| Sodium | 4133 mg | 180% | |
| Total Carbohydrate | 115.5 g | 42% | |
| Dietary Fiber | 20.8 g | 74% | |
| Total Sugars | 31.2 g | ||
| Protein | 100.3 g | 201% | |
| Vitamin D | 4.6 mcg | 23% | |
| Calcium | 1573 mg | 121% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 3587 mg | 76% | |
*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.
