Low Fat Zucchini Quiche

Enjoy a guilt-free brunch classic with this Low Fat Zucchini Quiche, a wholesome and flavorful dish that's light on calories but big on taste. Packed with tender sautéed zucchini, fresh green onions, and a hint of garlic, this quiche delivers a delightful medley of savory flavors in every bite. Made with protein-rich egg whites, creamy low-fat milk, and reduced-fat cheddar cheese, it’s the perfect choice for a health-conscious meal. The quick 20-minute prep time and simple baking process make it an easy yet impressive option for breakfast, brunch, or even a light dinner. This crustless quiche is gluten-friendly and pairs beautifully with a crisp side salad or fresh fruit. Ideal for meal prep or serving to guests, this golden-baked dish is proof that healthy eating can be truly delicious!

Nutriscore Rating: 62/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 medium (about 300g) zucchini
• 6 large egg whites
• 1 cup low-fat milk
• 2 tablespoons all-purpose flour
• 0.75 cup reduced-fat shredded cheddar cheese
• 3 stalks green onions
• 2 cloves garlic
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 as needed non-stick cooking spray

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Lightly grease a 9-inch pie dish with non-stick cooking spray.

Step 3

Wash the zucchini and slice it thinly into rounds. You can use a mandoline for even slices.

Step 4

Chop the green onions finely and mince the garlic.

Step 5

In a small skillet over medium heat, sauté the zucchini, garlic, and green onions for 3–4 minutes until the zucchini softens slightly. Set aside to cool.

Step 6

In a medium-sized mixing bowl, whisk together the egg whites, low-fat milk, and all-purpose flour until smooth. Add the salt and black pepper.

Step 7

Stir the sautéed zucchini mixture and shredded reduced-fat cheddar cheese into the egg mixture.

Step 8

Pour the mixture into the prepared pie dish, spreading it evenly.

Step 9

Place the quiche in the preheated oven and bake for 40–45 minutes, or until the top is golden and the filling is set. A knife inserted into the center should come out clean.

Step 10

Allow the quiche to cool for 5–10 minutes before slicing and serving.

Nutrition Facts

Serving size	(1191.8g)

Amount per serving	% Daily Value*
Calories	754.0

Total Fat 25.1g	0%
Saturated Fat 14.0g	0%
Polyunsaturated Fat 0.5g
Cholesterol 79.2mg	0%
Sodium 7883.4mg	0%
Total Carbohydrate 80.1g	0%
Dietary Fiber 6.7g	0%
Total Sugars 55.2g
Protein 59.0g	0%

Vitamin D 100.8IU	0%
Calcium 1051.7mg	0%
Iron 3.9mg	0%
Potassium 1856.3mg	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: 28.9%

Protein: 30.2%

Carbs: 41.0%