Low Fat Vegetarian Quiche
Delight your taste buds with this Low Fat Vegetarian Quiche, a wholesome and flavorful dish perfect for breakfast, lunch, or dinner! This recipe features a tender low-fat pie crust filled with a nutrient-packed medley of fresh spinach, red bell peppers, zucchini, and onion, layered with creamy low-fat shredded cheese and a light, protein-rich egg mixture. Enhanced with aromatic dried thyme and a hint of garlic, this quiche boasts big flavors with fewer calories. Ready in just 45 minutes, it’s a quick and easy vegetarian meal that's both satisfying and guilt-free. Serve warm with a crisp side salad for a complete and nutritious dining experience that everyone will love. Perfect for meal prep or entertaining!
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Recipe Information
Ingredients
- 1 piece low-fat pie crust
- 4 large eggs
- 2 large egg whites
- 1 cup low-fat milk
- 1 cup low-fat shredded cheese (cheddar, mozzarella, or a blend)
- 2 cups fresh spinach
- 1 medium red bell pepper, diced
- 1 small zucchini, diced
- 1 small yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon olive oil
- 0.5 teaspoon dried thyme
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 375°F (190°C). Place the low-fat pie crust into a 9-inch quiche or pie pan, trimming any excess dough from the edges. Set aside.
Heat the olive oil in a non-stick skillet over medium heat. Add the chopped onion and minced garlic, cooking for 2-3 minutes until softened and fragrant.
Add the bell pepper, zucchini, and spinach to the skillet. Cook for 3-4 minutes, stirring occasionally, until the vegetables are softened and the spinach is wilted. Remove from heat and let cool slightly.
In a medium mixing bowl, whisk together the eggs, egg whites, low-fat milk, dried thyme, salt, and black pepper until combined.
Sprinkle half of the shredded cheese over the bottom of the pie crust. Spread the cooked vegetables evenly over the cheese layer.
Pour the egg mixture over the vegetables, ensuring the liquid is evenly distributed. Sprinkle the remaining shredded cheese on top.
Place the quiche in the preheated oven and bake for 30-35 minutes, or until the top is golden and the center is set (a knife inserted into the center should come out clean).
Remove the quiche from the oven and let it cool for 5-10 minutes before slicing and serving.
Serve warm with a side salad or as-is for a satisfying low-fat vegetarian meal.
Nutrition Facts
Calories |
1596 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.0 g | 78% | |
| Saturated Fat | 20.0 g | 100% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 803 mg | 268% | |
| Sodium | 3277 mg | 142% | |
| Total Carbohydrate | 135.4 g | 49% | |
| Dietary Fiber | 11.5 g | 41% | |
| Total Sugars | 27.0 g | ||
| Protein | 89.6 g | 179% | |
| Vitamin D | 6.6 mcg | 33% | |
| Calcium | 1362 mg | 105% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 1336 mg | 28% | |
*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.
