Low Fat Vegetarian Quiche

Savor the wholesome goodness of this Low Fat Vegetarian Quiche—a light yet flavorful option perfect for breakfast, brunch, or even a weeknight dinner. This recipe features a flaky low-fat pie crust filled with a vibrant medley of vegetables, including fresh spinach, red bell pepper, zucchini, and onion, all sautéed to perfection with a hint of garlic and thyme. A creamy egg mixture, enriched with low-fat milk and a touch of shredded cheese, ties everything together for a guilt-free dish that’s as satisfying as it is healthy. With just 15 minutes of prep time and a simple bake, this quiche is ideal for those looking for a quick, nutritious vegetarian meal without compromising on taste. Pair it with a crisp side salad for a complete, low-fat dining experience.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 1 piece low-fat pie crust
• 4 large eggs
• 2 large egg whites
• 1 cup low-fat milk
• 1 cup low-fat shredded cheese (cheddar, mozzarella, or a blend)
• 2 cups fresh spinach
• 1 medium red bell pepper, diced
• 1 small zucchini, diced
• 1 small yellow onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon olive oil
• 0.5 teaspoon dried thyme
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Preheat your oven to 375°F (190°C). Place the low-fat pie crust into a 9-inch quiche or pie pan, trimming any excess dough from the edges. Set aside.

Step 2

Heat the olive oil in a non-stick skillet over medium heat. Add the chopped onion and minced garlic, cooking for 2-3 minutes until softened and fragrant.

Step 3

Add the bell pepper, zucchini, and spinach to the skillet. Cook for 3-4 minutes, stirring occasionally, until the vegetables are softened and the spinach is wilted. Remove from heat and let cool slightly.

Step 4

In a medium mixing bowl, whisk together the eggs, egg whites, low-fat milk, dried thyme, salt, and black pepper until combined.

Step 5

Sprinkle half of the shredded cheese over the bottom of the pie crust. Spread the cooked vegetables evenly over the cheese layer.

Step 6

Pour the egg mixture over the vegetables, ensuring the liquid is evenly distributed. Sprinkle the remaining shredded cheese on top.

Step 7

Place the quiche in the preheated oven and bake for 30-35 minutes, or until the top is golden and the center is set (a knife inserted into the center should come out clean).

Step 8

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

Step 9

Serve warm with a side salad or as-is for a satisfying low-fat vegetarian meal.

Nutrition Facts

Serving size	(1260.9g)

Amount per serving	% Daily Value*
Calories	1596.0

Total Fat 61.0g	0%
Saturated Fat 20.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 803.2mg	0%
Sodium 3277.2mg	0%
Total Carbohydrate 135.4g	0%
Dietary Fiber 11.5g	0%
Total Sugars 27.0g
Protein 89.6g	0%

Vitamin D 264.8IU	0%
Calcium 1361.5mg	0%
Iron 9.8mg	0%
Potassium 1336.4mg	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: 37.9%

Protein: 24.7%

Carbs: 37.4%