Low Sodium Vegetarian Quiche
Delight in the wholesome goodness of this Low Sodium Vegetarian Quiche, a heart-healthy twist on a classic brunch favorite! Packed with nutrient-rich baby spinach, sweet sautéed onions, and creamy low-sodium cheeses, this flavorful dish is enveloped in a tender low-sodium pie crust. A vibrant topping of cherry tomato halves adds a pop of color and freshness, making this quiche as visually appealing as it is delicious. With a light, fluffy texture thanks to a perfect balance of eggs and unsalted milk, it’s seasoned with aromatic garlic powder and thyme for a subtly savory touch. Perfect for breakfast, lunch, or a crowd-pleasing brunch spread, this easy-to-make quiche comes together in under an hour and serves six. Whether you're meal-prepping or indulging in a special weekend dish, this low sodium recipe is a healthy, vegetarian crowd-pleaser you’ll return to again and again!
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Recipe Information
Ingredients
- 2 tablespoons unsalted butter
- 1 small yellow onion, diced
- 2 cups baby spinach, chopped
- 1 cup low sodium cottage cheese
- 1 cup shredded low sodium cheddar cheese
- 4 large eggs
- 1.5 cups unsalted milk (2% or whole)
- 0.5 teaspoons ground black pepper
- 0.5 teaspoons garlic powder
- 1 teaspoon dried thyme
- 1 9-inch pre-made low sodium pie crust
- 0.5 cup cherry tomatoes, halved
Instructions
Preheat your oven to 375°F (190°C). Place the prepared low sodium pie crust into a 9-inch pie dish if not already done.
In a skillet, melt the unsalted butter over medium heat. Add the diced onion and sauté for 3-4 minutes until softened.
Add the baby spinach to the skillet and cook for an additional 2-3 minutes until wilted. Remove from heat and set aside to cool slightly.
In a large mixing bowl, whisk together the eggs, milk, cottage cheese, cheddar cheese, black pepper, garlic powder, and thyme until well combined.
Stir the sautéed onion and spinach mixture into the egg mixture.
Pour the mixture into the prepared pie crust, ensuring it is evenly distributed.
Arrange the cherry tomato halves on top of the quiche, cut side up, for added flavor and presentation.
Place the quiche in the preheated oven and bake for 35-40 minutes, or until the center is set and a knife inserted in the middle comes out clean.
Remove the quiche from the oven and allow it to cool for 10 minutes before slicing and serving.
Nutrition Facts
Calories |
2288 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 142.2 g | 182% | |
| Saturated Fat | 72.1 g | 360% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 977 mg | 326% | |
| Sodium | 1022 mg | 44% | |
| Total Carbohydrate | 153.4 g | 56% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 36.9 g | ||
| Protein | 104.0 g | 208% | |
| Vitamin D | 9.2 mcg | 46% | |
| Calcium | 1748 mg | 134% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 2219 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.
