Low Sodium Zucchini Quiche

Say hello to flavor-packed comfort food with this Low Sodium Zucchini Quiche, a healthy twist on a classic brunch favorite. Bursting with the natural sweetness of sautéed zucchini and onions, this quiche skips the salt but keeps all the flavor, thanks to fragrant garlic, fresh parsley, and a hint of paprika. Made with whole eggs, egg whites, and a touch of low-fat or almond milk, it’s a light yet satisfying way to start your day. Nestled in a flaky, premade low-sodium pie crust and topped with unsalted mozzarella, this recipe is perfect for those seeking a heart-friendly, nutrient-rich meal. Whether served warm or at room temperature, this quiche makes a delightful dish for brunch, lunch, or even dinner, all while keeping your sodium intake in check. Ready in just under an hour, it’s an easy, wholesome option for busy weekdays or relaxed weekends.

Nutriscore Rating: 66/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 medium-sized Zucchini
• 1 medium-sized Yellow onion
• 2 Garlic cloves
• 4 large Eggs
• 2 large Egg whites
• 0.5 cups Low-fat milk (or unsweetened almond milk)
• 0.5 cups Unsalted shredded mozzarella cheese
• 2 tablespoons Fresh parsley
• 0.25 teaspoons Black pepper
• 0.25 teaspoons Paprika
• 1 tablespoon Olive oil
• 1 Premade low-sodium pie crust

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Wash and dry the zucchini. Using a sharp knife or mandoline, thinly slice the zucchini into rounds about 1/4-inch thick.

Step 3

Chop the onion into small pieces and mince the garlic cloves.

Step 4

Heat a large skillet over medium heat and add the olive oil. Once hot, sauté the onion and garlic for 2-3 minutes until fragrant.

Step 5

Add the sliced zucchini to the skillet and cook for 5-7 minutes, stirring occasionally, until softened and slightly browned. Remove from heat and let it cool slightly.

Step 6

In a mixing bowl, whisk together the eggs, egg whites, and milk until fully combined.

Step 7

Stir in black pepper, paprika, parsley, and mozzarella cheese into the egg mixture. Mix until evenly distributed.

Step 8

Place the premade low-sodium pie crust into a 9-inch pie dish. Trim any overhanging edges if needed.

Step 9

Layer the cooked zucchini mixture evenly inside the pie crust.

Step 10

Pour the egg and cheese mixture over the zucchini, spreading it evenly. Lightly shake the pie dish to ensure everything settles nicely.

Step 11

Place the quiche in the preheated oven and bake for 30-35 minutes, or until the top is set and lightly golden. You can test doneness by inserting a knife or toothpick in the center; it should come out clean.

Step 12

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

Step 13

Serve warm or at room temperature, and enjoy!

Nutrition Facts

Serving size	(1002.8g)

Amount per serving	% Daily Value*
Calories	1000.6

Total Fat 55.1g	0%
Saturated Fat 19.5g	0%
Polyunsaturated Fat 1.6g
Cholesterol 789mg	0%
Sodium 4232.5mg	0%
Total Carbohydrate 68.7g	0%
Dietary Fiber 6.4g	0%
Total Sugars 40.8g
Protein 57.6g	0%

Vitamin D 236IU	0%
Calcium 778.5mg	0%
Iron 6.7mg	0%
Potassium 1740.8mg	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: 49.5%

Protein: 23.0%

Carbs: 27.4%