• Easy Vegetable Quiche

    April 6, 2022

    super easy

    This Easy Vegetable Quiche is the perfect Sunday brunch show stopper. It is macro friendly and ready in under 1 hour. Packed with veggies and protein this quiche checks all the boxes. 

    Make this Easy Vegetable Quiche for your next holiday or brunch with friends.

    Ingredients and Substitutes:

    Use refrigerated uncooked ready to bake pie crust. You could also swap with your favorite gluten free crust. 

    This quiche has chopped tomatoes, spinach, garlic and chives. You can use the same base and swap out with your vegetables of choice. 

    Ex. asparagus, kale, mushrooms

    Mixing together egg whites and full eggs makes this recipe extremely macro friendly and low fat. You could easily swap eggs for all egg whites. 1 egg = 2 tbsp egg whites. 

    Milk helps bind together a quiche and fluff up your eggs. If you’re looking to swap out milk with an alternative, like non-dairy, I would suggest taking a look at this article on substitutes for milk in quiche. 

    This recipe uses reduced fat feta and full fat parmesan. Both can be swapped for your favorite creamy cheese. 

    breakfast quiche

    The flakey pie crust and creamy egg mixture make a perfect quiche that is lower carb and fat. Serve this at your next brunch and your guests will never know they’re eating a low fat dish all the while you get to stay within your macros. 

    breakfast quiche

    Instructions:

    Pre cook your crust halfway before adding the mixture. 

    Prep all your veggies but chopping and dicing and then sauteing while the pie crust cooks. 

    Mix eggs, egg whites and milk in a separate bowl. 

    Top cooked pie crust with sauteed veggies, eggs, cheese and chopped green onions. The egg mixture will not rise so filling to the tippy top will not be a problem. 

    Bake at 350F for 40-45 minutes until completely cooked through. Test the center with a toothpick to be sure the eggs are fully cooked. 

    Serve this Easy Vegetable Quiche with a in season fruit salad and fresh brewed coffee.

    If you like this Quiche be sure to check out some of our other easy breakfast recipes!

    Yields 

    8 servings 

    8 Equally Cut Pieces

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    “ohsnapmacros Easy Vegetable Quiche”

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    Ingredients
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    Adjust Servings
    1 uncooked pie crust
    1/2 cup (60g) chopped yellow onion
    2 cups (60g) chopped spinach
    1 garlic clove, minced
    1 cup (160g) cherry tomatoes, chopped
    1 cup (250g) liquid egg whites
    3 eggs
    1/2 cup whole milk
    1/4 cup (28g) reduced fat feta crumbles
    1/4 cup (28g) parmesan shreds
    salt and pepper
    2-3 chopped green onions

    Nutritional Information

    Servings 8
    183 Calories
    10 Fat (g)
    15 Carbs (g)
    9 Protein (g)

    Directions

    1.

    Preheat oven according to pie crust package. Place one pie crust in a pie dish, poke a few holes in the bottom and bake 1/2 the recommended time. Example: if the package asks to bake at 425F for 12 minutes, cook at 425F for 6 minutes.
    When the crust is done cooking, remove from the oven and lower the temperature to 350F.
    Mark as complete
    2.

    While the pie crust bakes, prep your vegetables. Heat a medium pan over medium and spray with cooking spray. Add garlic and onion and sauté until the onion begins to soften. Add tomatoes, spinach, salt and pepper and simmer until the spinach has wilted.
    In a bowl whisk together egg whites, eggs and milk.
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    3.

    Place the sauteed vegetables in the pie dish on top of the pie crust and evenly coat the bottom.
    Pour egg mixture over sauteed vegetables.
    Mark as complete
    4.

    Sprinkle feta, parmesan and lastly green onions on top of the egg mixture.
    Bake at 350F for 45-50 minutes or longer until the egg its fully cooked and toothpick comes out clean. Always note - bake times will vary oven to oven.
    Mark as complete
    5.

    Slice into 8 equal slices and enjoy!
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