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

15 Ratings
11 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

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!

mommaov3

04/07/2016

it was a little to bland for me,

15 Ratings

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

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mauigirl

01/16/2015

TommyTwista

11/27/2016

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.

Marcy Ferretti

01/19/2020

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.

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!

Lisa Tuenge

02/17/2022

I added pork and extra pepper jack

Wendy

01/25/2020