Healthy Quiche

Name: Healthy Quiche
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 10-inch quiche
Ingredients: cooking spray; ¾ cup chopped onion; ½ cup chopped zucchini; ¾ cup chopped cauliflower; 2 tablespoons water; 10 large egg whites; ¼ teaspoon garlic powder; ¼ teaspoon cayenne pepper; ¼ teaspoon salt; ¼ teaspoon freshly ground black pepper; ¼ cup shredded pepperjack cheese

Rating: 4.4 stars

15 Ratings
10 Reviews
9 Photos

This quiche only takes about 15 minutes to prepare and is great to have in the fridge for an easy and tasty, low-calorie breakfast!

By MEKANIOD

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Recipe Summary

prep:

15 mins

cook:

35 mins

total:

50 mins

Servings:

Yield:

1 10-inch quiche

Nutrition Info

Directions

Step 1

Preheat oven to 350 degrees F (175 degrees C).

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Step 2

Coat a skillet with cooking spray and place over medium heat; cook and stir onion and zucchini until tender, 5 to 10 minutes.
Step 3

Place cauliflower in a microwave-safe bowl and add water; cook in microwave until cauliflower is tender, about 3 minutes. Drain water.
Step 4

Whisk egg whites, garlic powder, cayenne pepper, salt, and pepper together in a bowl; add zucchini-onion mixture, cauliflower, and pepperjack cheese. Pour egg mixture into a 10-inch round pan.
Step 5

Bake in the preheated oven until quiche is set in the middle, about 25 minutes.

Cook's Note:

Feel free to add or substitute veggies of choice. I just used what was on hand. It would be great to add mushrooms and broccoli!

Add water to zucchini and onion if necessary to speed up cooking process.

Nutrition Facts

Per Serving:

75 calories; protein 9.5g; carbohydrates 4.4g; fat 2.3g; cholesterol 7.1mg; sodium 274.2mg. Full Nutrition

Reviews (10)

Most helpful positive review

mauigirl

01/16/2015

This is a great recipe for using up available vegis and eating healthy at the same time. I used zucchini spinach and mushrooms. I baked it in custard cups (for 30 minutes) so I could refrigerate these for a couple more breakfasts. Will def make this again. Thanks for sharing! Read More

Helpful

(10)

Most helpful critical review

mommaov3

04/07/2016

it was a little to bland for me Read More

15 Ratings

5 star values: 9
4 star values: 4
3 star values: 1
2 star values: 1
1 star values: 0

Reviews: Most Helpful

Most Helpful Most Positive Least Positive Newest

mauigirl

01/16/2015

Helpful

(10)

TommyTwista

11/28/2016

Loved It might be a slight exaggeration but will make this one again. And it's likely only an exaggeration because it's a pretty healthy meal so doesn't have as much taste as one loaded with fats and salt. Read More

Helpful

(2)

nikke

10/26/2019

This was an excellent base for me as I like to improvise with whatever is handy in the fridge plus I knew this was going to be too bland for our pallets so I would be adding seasonings we like in our family. I love that the ingredients are minimal and there's no need to run out and buy so many little things. So I made this so quickly - instead of chopping up onions and garlic I just used some green seasoning...Caribbeans/latinos will know what this is. Basically it's a seasoning made of ground onions and peppers and various green herbs that we keep handy in the fridge for marinades and sofritos and cooking. I sauteed some of that in olive oil until fragrant and added diced zucchini and spinach. Just before it was cooked I added a pinch of tumeric. This makes the cauliflower less bland and gives the quiche a yellowish tinge like it has yolks. Then I followed the rest of the recipe and baked it in a old time Corningware dish because I couldn't find the pie pan and it was savory and delicious! Thanks! Read More

Helpful

(1)

mommaov3

04/07/2016

it was a little to bland for me Read More

Marcy Ferretti

01/20/2020

Very good and easy to make. I used what was in the fridge. I used 2 small zucchinis substituted 4 whole eggs for the 10 egg whites and used mozzarella cheese. It was delicious. I increased the amounts of spices but it still could have used a little more spicing. I will definitely make this again. Read More

Allison Lee

04/08/2020

Light and healthy! Used a glass rectangular pan instead, no issues there. :) Read More

Elizabeth Bergeron

01/26/2016

Pretty darn good. Read More

Esther Miles

01/22/2019

This quiche turned out great and was delicious! Read More

Wendy

01/25/2020

Loved this!! It s so flexible to add more as well Read More

More Reviews

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All Reviews for Healthy Quiche

- of Reviews

Healthy Quiche

Servings Per Recipe: 5
Calories: 74.8

% Daily Value *

protein: 19 %

carbohydrates: 1 %

dietary fiber: 4 %

sugars:

fat: 4 %

saturated fat: 6 %

cholesterol: 2 %

vitamin a iu: 3 %

niacin equivalents: 13 %

vitamin b6: 6 %

vitamin c: 18 %

folate: 5 %

calcium: 5 %

iron: 1 %

magnesium: 5 %

potassium: 6 %

sodium: 11 %

calories from fat:

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.