Low Sodium Vegetarian Quiche

Savor the comforting flavors of this Low Sodium Vegetarian Quiche, a wholesome and heart-healthy twist on a classic favorite. Perfect for brunch, lunch, or even a light dinner, this recipe combines a flaky, low sodium pie crust with a velvety filling of eggs, low sodium cottage and cheddar cheeses, and perfectly sautéed vegetables like spinach and onions. Infused with aromatic garlic powder and thyme, and topped with vibrant cherry tomatoes, this quiche not only looks stunning but also delivers a satisfying, flavorful bite—without the extra sodium. Quick to prepare in just 20 minutes, this nutritious quiche bakes to golden perfection in under an hour, making it an easy yet elegant option for serving six. Whether you're focusing on low sodium eating or simply looking for a vegetarian dish to impress, this quiche is both a showstopper and a crowd-pleaser.

Nutriscore Rating: 67/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons unsalted butter
• 1 small yellow onion, diced
• 2 cups baby spinach, chopped
• 1 cup low sodium cottage cheese
• 1 cup shredded low sodium cheddar cheese
• 4 large eggs
• 1.5 cups unsalted milk (2% or whole)
• 0.5 teaspoons ground black pepper
• 0.5 teaspoons garlic powder
• 1 teaspoon dried thyme
• 1 9-inch pre-made low sodium pie crust
• 0.5 cup cherry tomatoes, halved

Directions

Step 1

Preheat your oven to 375°F (190°C). Place the prepared low sodium pie crust into a 9-inch pie dish if not already done.

Step 2

In a skillet, melt the unsalted butter over medium heat. Add the diced onion and sauté for 3-4 minutes until softened.

Step 3

Add the baby spinach to the skillet and cook for an additional 2-3 minutes until wilted. Remove from heat and set aside to cool slightly.

Step 4

In a large mixing bowl, whisk together the eggs, milk, cottage cheese, cheddar cheese, black pepper, garlic powder, and thyme until well combined.

Step 5

Stir the sautéed onion and spinach mixture into the egg mixture.

Step 6

Pour the mixture into the prepared pie crust, ensuring it is evenly distributed.

Step 7

Arrange the cherry tomato halves on top of the quiche, cut side up, for added flavor and presentation.

Step 8

Place the quiche in the preheated oven and bake for 35-40 minutes, or until the center is set and a knife inserted in the middle comes out clean.

Step 9

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

Nutrition Facts

Serving size	(1415.4g)

Amount per serving	% Daily Value*
Calories	2287.6

Total Fat 142.2g	0%
Saturated Fat 72.1g	0%
Polyunsaturated Fat g
Cholesterol 977.0mg	0%
Sodium 1022.1mg	0%
Total Carbohydrate 153.4g	0%
Dietary Fiber 9.8g	0%
Total Sugars 36.9g
Protein 104.0g	0%

Vitamin D 368IU	0%
Calcium 1748.0mg	0%
Iron 12.2mg	0%
Potassium 2219.1mg	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: 55.4%

Protein: 18.0%

Carbs: 26.6%