Description
A healthy and delicious crustless vegetable quiche packed with broccoli, red peppers, and flavorful herbs, baked to perfection for a protein-rich, low-calorie meal that’s perfect for breakfast or brunch.
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 a 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
Cheeses
- 1/2 cup shredded mozzarella
- 1/4 cup crumbled feta
Instructions
- Preheat the oven. Set your oven to 350 degrees Fahrenheit and spray a nine-inch quiche dish with cooking spray to prevent sticking.
- Sauté the vegetables. In a large skillet over medium heat, warm the olive oil. Add minced garlic, diced red pepper, chopped broccoli florets, and diced onion. Cook while stirring intermittently until the vegetables soften, approximately 8 minutes.
- Prepare the egg mixture. While vegetables cook, whisk together the whole eggs and egg whites. Gradually add milk, salt, black pepper, dried oregano, and dried basil, whisking to combine. Stir in shredded mozzarella and crumbled feta cheeses thoroughly.
- Combine and bake. Transfer the cooked vegetables into the prepared quiche dish, spreading them evenly. Pour the egg and cheese mixture over the vegetables, gently smoothing the top to an even layer. Place the dish in the oven and bake for 40 minutes, or until the edges start to pull away from the sides of the dish.
- Rest and serve. Remove the quiche from the oven and let it set for 10 minutes before slicing and serving. Enjoy your nutritious and flavorful quiche!
Notes
- This Crustless Vegetable Quiche is easy to make and only 120 calories per slice, making it a guilt-free indulgence.
- Feel free to use low-fat milk to reduce fat content further.
- Substitute or add other vegetables such as spinach or mushrooms based on preference.
- The quiche can be stored in the fridge for up to 3 days and reheated gently before serving.
Nutrition
- Serving Size: 1 slice
- 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
