Low Fat Vegetable Quiche

Elevate your breakfast or brunch game with this irresistibly light and flavorful Low Fat Vegetable Quiche! Perfectly nestled in a whole wheat pie crust, this healthy quiche is packed with a medley of vibrant vegetables like fresh spinach, red bell pepper, and zucchini, all sautéed to tender perfection with a hint of garlic and onion. The creamy filling, made with protein-rich egg whites, whole eggs, and low-fat milk, is seasoned with oregano and black pepper for a delightful herbaceous kick. A sprinkle of shredded low-fat cheese ties it all together, creating a golden, savory masterpiece that's as nutritious as it is delicious. Ready in just an hour, this easy-to-make quiche is ideal for meal prep, a brunch centerpiece, or a light yet satisfying dinner option. Enjoy warm or at room temperature for a guilt-free, veggie-packed treat!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 6 large Egg whites
• 2 large Whole egg
• 1 cup Low-fat milk
• 1 cup Low-fat shredded cheese (e.g., mozzarella or cheddar)
• 1 9-inch crust Pre-made whole wheat pie crust
• 2 cups Spinach, fresh
• 1 medium Red bell pepper, diced
• 1 medium Zucchini, diced
• 1 small Onion, finely chopped
• 2 cloves Garlic, minced
• 0 as needed Olive oil spray
• 0.5 teaspoons Salt
• 0.25 teaspoons Black pepper
• 0.5 teaspoons Dried oregano

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Place the pre-made whole wheat pie crust in a 9-inch pie dish and set aside.

Step 3

Heat a non-stick skillet over medium heat. Spray lightly with olive oil spray.

Step 4

Add the chopped onion and garlic to the skillet. Cook for 2-3 minutes, stirring frequently, until softened.

Step 5

Add the diced red bell pepper, zucchini, and spinach to the skillet. Cook for another 5 minutes, stirring, until the spinach is wilted and the vegetables are tender. Remove from heat and let the mixture cool slightly.

Step 6

In a large mixing bowl, whisk together the egg whites, whole eggs, and low-fat milk until well combined.

Step 7

Season the egg mixture with the salt, black pepper, and dried oregano.

Step 8

Spread the cooked vegetables evenly over the bottom of the prepared pie crust.

Step 9

Sprinkle the shredded low-fat cheese over the vegetables in the pie crust.

Step 10

Pour the egg mixture over the vegetables and cheese, ensuring it is evenly distributed.

Step 11

Carefully transfer the quiche to the preheated oven and bake for 35-40 minutes, or until the filling is set and lightly golden on top.

Step 12

Remove the quiche from the oven and allow it to cool for 5-10 minutes before slicing.

Step 13

Cut into 6 slices and serve warm or at room temperature. Enjoy!

Nutrition Facts

Serving size	(1605.2g)

Amount per serving	% Daily Value*
Calories	1412.9

Total Fat 52.9g	0%
Saturated Fat 18.7g	0%
Polyunsaturated Fat 0.7g
Cholesterol 431.2mg	0%
Sodium 4133.1mg	0%
Total Carbohydrate 115.5g	0%
Dietary Fiber 20.8g	0%
Total Sugars 31.2g
Protein 100.3g	0%

Vitamin D 182.8IU	0%
Calcium 1572.7mg	0%
Iron 11.4mg	0%
Potassium 3587.2mg	0%

*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.

Source of Calories

Fat: 35.5%

Protein: 30.0%

Carbs: 34.5%