Low Sodium Vegetable Quiche
Elevate your morning routine or brunch spread with this delectable Low Sodium Vegetable Quiche—an irresistible combination of wholesome flavors and healthy ingredients. Featuring a flaky, unsalted pie crust, nutrient-packed zucchini, spinach, red bell pepper, and mushrooms, this quiche is the perfect way to enjoy a colorful medley of fresh vegetables. Seasoned with aromatic garlic, dried oregano, and basil, it delivers bold taste without the need for excess salt. The creamy egg filling, enhanced by unsweetened almond milk, ties it all together, while an optional layer of unsalted shredded cheese adds just the right amount of indulgence. With only 20 minutes of prep time and a quick bake, this low sodium recipe is perfect for serving warm or at room temperature, making it ideal for any meal. Enjoy a heart-healthy, satisfying dish that’s as good for you as it is delicious!
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Recipe Information
Ingredients
- 1 9-inch unsalted pie crust
- 6 large eggs
- 1 cup unsweetened almond milk (or low sodium milk of choice)
- 1 small, diced zucchini
- 2 cups, packed baby spinach
- 1 cup, sliced mushrooms
- 1 small, diced red bell pepper
- 1 small, finely chopped onion
- 2 cloves, minced garlic
- 1 tablespoon olive oil
- 0.25 teaspoon black pepper
- 0.5 teaspoon dried oregano
- 0.5 teaspoon dried basil
- 0.5 cup unsalted shredded cheese (optional, such as Swiss or cheddar)
Instructions
Preheat the oven to 375°F (190°C).
Place the unsalted pie crust into a 9-inch pie dish, trimming any excess and crimping the edges. Set aside.
Heat olive oil in a large skillet over medium heat.
Add the onion and garlic, sautéing for 2-3 minutes until softened and fragrant.
Stir in the mushrooms, red bell pepper, and zucchini. Cook for another 5-6 minutes until vegetables are tender and any liquid has evaporated.
Add the baby spinach to the skillet and cook for 1-2 minutes until wilted. Remove from heat and allow the vegetable mixture to cool slightly.
In a large bowl, whisk together the eggs, unsweetened almond milk, black pepper, dried oregano, and dried basil until well combined.
If using, sprinkle half of the shredded cheese onto the bottom of the pie crust.
Spread the slightly cooled vegetable mixture evenly over the pie crust.
Pour the egg mixture over the vegetables. Use a spoon to gently stir and evenly distribute the egg mixture.
Top with the remaining shredded cheese, if using.
Bake the quiche in the preheated oven for 30-35 minutes, or until the center is set and the top is lightly golden.
Allow the quiche to cool for 5-10 minutes before slicing. Serve warm or at room temperature.
Nutrition Facts
Calories |
2108 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 136.1 g | 174% | |
| Saturated Fat | 41.1 g | 206% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 1176 mg | 392% | |
| Sodium | 2447 mg | 106% | |
| Total Carbohydrate | 151.0 g | 55% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 25.9 g | ||
| Protein | 78.0 g | 156% | |
| Vitamin D | 9.0 mcg | 45% | |
| Calcium | 1279 mg | 98% | |
| Iron | 17.4 mg | 97% | |
| Potassium | 2189 mg | 47% | |
*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.
