Description
A delicious and healthy Crustless Vegetable Quiche packed with fresh vegetables, herbs, and cheese. This easy-to-make dish is perfect for breakfast, brunch, or a light dinner, featuring a low-calorie count of only 120 calories per slice without sacrificing flavor.
Ingredients
Scale
Vegetables and Aromatics
- 1 TBSP extra virgin olive oil
- 2 cloves of garlic, minced
- 1 red pepper, diced small
- 3 cups chopped broccoli florets
- 1/2 yellow onion, diced small
Egg Mixture
- 4 large eggs
- 4 egg whites
- 3/4 cup milk
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tbsp dried oregano
- 1/2 tbsp dried basil
Cheese
- 1/2 cup shredded mozzarella
- 1/4 cup crumbled feta
Instructions
- Preheat Oven and Prepare Dish: Preheat your oven to 350°F (175°C). Lightly spray a nine-inch quiche dish with cooking spray to prevent sticking and set it aside.
- Sauté Vegetables: Heat the extra virgin olive oil in a large skillet over medium heat. Add the minced garlic, diced red pepper, chopped broccoli, and diced onion. Cook while stirring intermittently until the vegetables soften, about 8 minutes.
- Whisk Egg Mixture: While the vegetables are cooking, in a bowl whisk together the 4 large eggs and 4 egg whites until blended. Then whisk in the milk, salt, black pepper, dried oregano, and dried basil. Stir in the shredded mozzarella and crumbled feta cheese to combine.
- Assemble the Quiche: Once the vegetables are tender, transfer them evenly into the prepared quiche dish. Pour the egg and cheese mixture over the vegetables, gently smoothing the top with a spatula for even layering.
- Bake: Place the quiche dish in the preheated oven and bake for 40 minutes, or until the edges start pulling away from the sides and the center is set.
- Cool and Serve: Remove the quiche from the oven and let it sit for 10 minutes to set fully before slicing and serving. Enjoy your wholesome crustless vegetable quiche!
Notes
- This Crustless Vegetable Quiche is easy to make and only 120 calories per slice, making it a perfect light meal option.
- You can substitute the vegetables with seasonal favorites, or add fresh herbs for varied flavors.
- For a dairy-free version, omit the cheese or use vegan cheese alternatives.
- This quiche can be stored in the refrigerator for up to 3 days and reheated gently before serving.
Nutrition
- Serving Size: 1 slice (1/8 of quiche)
- Calories: 120 kcal
- Sugar: 4 g
- Sodium: 379 mg
- Fat: 7 g
- Saturated Fat: 3 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 2 g
- Protein: 9 g
- Cholesterol: 103 mg
