Low Sodium Vegetable Quiche

Discover the perfect balance of flavor and healthy eating with this Low Sodium Vegetable Quiche, an ideal option for breakfast, brunch, or a light dinner. Featuring a flaky, unsalted pie crust, this recipe is loaded with nutrient-packed vegetables like baby spinach, zucchini, mushrooms, and red bell pepper. Seasoned with aromatic garlic, black pepper, and a blend of dried oregano and basil, every bite bursts with savory goodness—without the heavy salt content. A luscious mixture of eggs and unsweetened almond milk binds it all together, with an optional sprinkle of unsalted shredded cheese for added richness. Ready in just under an hour, this wholesome quiche is an easy-to-make, low-sodium delight that’s perfect for health-conscious home cooks and veggie lovers alike. Serve it warm or at room temperature, and enjoy a flavorful dish that’s as satisfying as it is nutritious!

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 9-inch unsalted pie crust
• 6 large eggs
• 1 cup unsweetened almond milk (or low sodium milk of choice)
• 1 small, diced zucchini
• 2 cups, packed baby spinach
• 1 cup, sliced mushrooms
• 1 small, diced red bell pepper
• 1 small, finely chopped onion
• 2 cloves, minced garlic
• 1 tablespoon olive oil
• 0.25 teaspoon black pepper
• 0.5 teaspoon dried oregano
• 0.5 teaspoon dried basil
• 0.5 cup unsalted shredded cheese (optional, such as Swiss or cheddar)

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

Place the unsalted pie crust into a 9-inch pie dish, trimming any excess and crimping the edges. Set aside.

Step 3

Heat olive oil in a large skillet over medium heat.

Step 4

Add the onion and garlic, sautéing for 2-3 minutes until softened and fragrant.

Step 5

Stir in the mushrooms, red bell pepper, and zucchini. Cook for another 5-6 minutes until vegetables are tender and any liquid has evaporated.

Step 6

Add the baby spinach to the skillet and cook for 1-2 minutes until wilted. Remove from heat and allow the vegetable mixture to cool slightly.

Step 7

In a large bowl, whisk together the eggs, unsweetened almond milk, black pepper, dried oregano, and dried basil until well combined.

Step 8

If using, sprinkle half of the shredded cheese onto the bottom of the pie crust.

Step 9

Spread the slightly cooled vegetable mixture evenly over the pie crust.

Step 10

Pour the egg mixture over the vegetables. Use a spoon to gently stir and evenly distribute the egg mixture.

Step 11

Top with the remaining shredded cheese, if using.

Step 12

Bake the quiche in the preheated oven for 30-35 minutes, or until the center is set and the top is lightly golden.

Step 13

Allow the quiche to cool for 5-10 minutes before slicing. Serve warm or at room temperature.

Nutrition Facts

Serving size	(1507.2g)

Amount per serving	% Daily Value*
Calories	2108.5

Total Fat 136.1g	0%
Saturated Fat 41.1g	0%
Polyunsaturated Fat 4.1g
Cholesterol 1176mg	0%
Sodium 2446.9mg	0%
Total Carbohydrate 151.0g	0%
Dietary Fiber 15.4g	0%
Total Sugars 25.9g
Protein 78.0g	0%

Vitamin D 358.0IU	0%
Calcium 1279.1mg	0%
Iron 17.4mg	0%
Potassium 2189.3mg	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: 57.2%

Protein: 14.6%

Carbs: 28.2%