Low Sodium Zucchini Quiche
This Low Sodium Zucchini Quiche is a light and flavorful spin on a classic dish, perfect for breakfast, brunch, or a healthy dinner option. Made with fresh zucchini, aromatic garlic, and onions, this quiche packs a nutritious punch without compromising on flavor. The low-sodium pie crust, paired with unsalted shredded mozzarella and heart-healthy olive oil, keeps this dish both heart-friendly and satisfying. Creamy eggs and egg whites mingle seamlessly with a touch of paprika and parsley for a beautifully seasoned finish. With just 20 minutes of prep time and 35 minutes in the oven, this quick and wholesome recipe is ideal for busy individuals seeking a healthier alternative to traditional quiches. Serve warm or at room temperature for a delicious slice of freshness that's perfect for any occasion.
Smart Nutrition Tracking with SnapCalorie
Explore More
Recipe Information
Ingredients
- 2 medium-sized Zucchini
- 1 medium-sized Yellow onion
- 2 Garlic cloves
- 4 large Eggs
- 2 large Egg whites
- 0.5 cups Low-fat milk (or unsweetened almond milk)
- 0.5 cups Unsalted shredded mozzarella cheese
- 2 tablespoons Fresh parsley
- 0.25 teaspoons Black pepper
- 0.25 teaspoons Paprika
- 1 tablespoon Olive oil
- 1 Premade low-sodium pie crust
Instructions
Preheat your oven to 375°F (190°C).
Wash and dry the zucchini. Using a sharp knife or mandoline, thinly slice the zucchini into rounds about 1/4-inch thick.
Chop the onion into small pieces and mince the garlic cloves.
Heat a large skillet over medium heat and add the olive oil. Once hot, sauté the onion and garlic for 2-3 minutes until fragrant.
Add the sliced zucchini to the skillet and cook for 5-7 minutes, stirring occasionally, until softened and slightly browned. Remove from heat and let it cool slightly.
In a mixing bowl, whisk together the eggs, egg whites, and milk until fully combined.
Stir in black pepper, paprika, parsley, and mozzarella cheese into the egg mixture. Mix until evenly distributed.
Place the premade low-sodium pie crust into a 9-inch pie dish. Trim any overhanging edges if needed.
Layer the cooked zucchini mixture evenly inside the pie crust.
Pour the egg and cheese mixture over the zucchini, spreading it evenly. Lightly shake the pie dish to ensure everything settles nicely.
Place the quiche in the preheated oven and bake for 30-35 minutes, or until the top is set and lightly golden. You can test doneness by inserting a knife or toothpick in the center; it should come out clean.
Remove the quiche from the oven and let it cool for 5-10 minutes before slicing.
Serve warm or at room temperature, and enjoy!
Nutrition Facts
Calories |
164 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.8 g | 13% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 132 mg | 44% | |
| Sodium | 107 mg | 5% | |
| Total Carbohydrate | 9.7 g | 4% | |
| Dietary Fiber | 1.2 g | 4% | |
| Total Sugars | 3.9 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 132 mg | 10% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 320 mg | 7% | |
*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.
