Low Fat Zucchini Quiche
Indulge guilt-free with this delicious Low Fat Zucchini Quiche, a wholesome twist on the classic savory favorite. Packed with fresh zucchini, protein-rich egg whites, and a hint of reduced-fat shredded cheddar, this healthy quiche is perfect for a light breakfast, lunch, or dinner. Enhanced with aromatic garlic and green onions, every bite bursts with flavor while keeping things lighter on calories and fat. The recipe is quick to prepare, with minimal cooking time required before baking it to golden perfection. Serve this vegetarian dish warm or at room temperature, either on its own or alongside a crisp green salad for a balanced meal. With its simple ingredients, vibrant flavor, and nutritious profile, this quiche is sure to become a kitchen staple for health-conscious food lovers.
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Recipe Information
Ingredients
- 2 medium (about 300g) zucchini
- 6 large egg whites
- 1 cup low-fat milk
- 2 tablespoons all-purpose flour
- 0.75 cup reduced-fat shredded cheddar cheese
- 3 stalks green onions
- 2 cloves garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 as needed non-stick cooking spray
Instructions
Preheat your oven to 375°F (190°C).
Lightly grease a 9-inch pie dish with non-stick cooking spray.
Wash the zucchini and slice it thinly into rounds. You can use a mandoline for even slices.
Chop the green onions finely and mince the garlic.
In a small skillet over medium heat, sauté the zucchini, garlic, and green onions for 3–4 minutes until the zucchini softens slightly. Set aside to cool.
In a medium-sized mixing bowl, whisk together the egg whites, low-fat milk, and all-purpose flour until smooth. Add the salt and black pepper.
Stir the sautéed zucchini mixture and shredded reduced-fat cheddar cheese into the egg mixture.
Pour the mixture into the prepared pie dish, spreading it evenly.
Place the quiche in the preheated oven and bake for 40–45 minutes, or until the top is golden and the filling is set. A knife inserted into the center should come out clean.
Allow the quiche to cool for 5–10 minutes before slicing and serving.
Nutrition Facts
Calories |
754 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.1 g | 32% | |
| Saturated Fat | 14.0 g | 70% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 79 mg | 26% | |
| Sodium | 7883 mg | 343% | |
| Total Carbohydrate | 80.1 g | 29% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 55.2 g | ||
| Protein | 59.0 g | 118% | |
| Vitamin D | 2.5 mcg | 13% | |
| Calcium | 1052 mg | 81% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1856 mg | 39% | |
*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.
