Prep time: 10 mins | Cook time: 48 mins
This delicious quiche is incredibly easy and fast to throw together. The best part is it only has 120 calories per slice! It’s loaded with veggies, a bit of cheese, egg whites, a couple of eggs, and skim milk. It’s excellent for breakfast or brunch, especially if you are watching your carbs. This Crustless Vegetable Quiche is way lighter than your average breakfast meal but still packed with great flavours!
Ingredients
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2 cloves of garlic minced
1 red pepper diced small
1 tablespoon extra virgin olive oil
3 c. chopped broccoli florets
1/2 a yellow onion diced small
4 large eggs
4 Egg whites
3/4 c. milk
1/2 tablespoon basil
1/2 tablespoon oregano
1/4 c. crumbled feta
1/2 c. shredded mozzarella
1/2 teaspoon salt
1/4 teaspoon black pepper
How to make Crustless Vegetable Quiche
Step 1: Prepare the oven. Preheat it to 350 degrees. Using cooking spray, grease a 9-inch quiche dish. Set aside.
Step 2: Heat the olive oil in a large skillet. Once the oil is hot, add the garlic to the skillet along with the peppers, broccoli, and onion. Cook over medium heat for about 8 minutes, stirring often until the veggies have softened.
Step 3: In the meantime, whisk the eggs and egg whites. Add the milk, salt, pepper, oregano, and basil. Stir until well incorporated before adding in the mozzarella and feta cheese. Stir again to mix.
Step 4: Pour the cooked vegetables into the prepared quiche dish. Pour the egg mixture on top, gently smooth it out to an even layer.
Step 5: Place the quiche dish in the preheated oven and bake the quiche for approximately 40 minutes or until the edges begin to pull away from the side.
Step 6: Remove from the oven when done and allow the quiche to set for at least 10 minutes before serving.
Nutrition Facts:
Calories: 120kcal (6%) Carbohydrates: 6g (2%) Protein: 9g (18%) Fat: 7g (11%) Saturated Fat: 3g (19%) Polyunsaturated Fat: 1g Monounsaturated Fat: 2g Cholesterol: 103mg (34%) Sodium: 379mg (16%) Potassium: 249mg (7%) Fiber: 2g (8%) Sugar: 4g (4%) Vitamin A: 1100IU (22%) Vitamin C: 78.4mg (95%) Calcium: 140mg (14%) Iron: 0.9mg (5%)
Ingredients
- 2 cloves of garlic minced
- 1 red pepper diced small
- 1 tablespoon extra virgin olive oil
- 3 c. chopped broccoli florets
- 1/2 a yellow onion diced small
- 4 large eggs
- 4 Egg whites
- 3/4 c. milk
- 1/2 tablespoon basil
- 1/2 tablespoon oregano
- 1/4 c. crumbled feta
- 1/2 c. shredded mozzarella
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
Step 1: Prepare the oven. Preheat it to 350 degrees. Using cooking spray, grease a 9-inch quiche dish. Set aside.
Step 2: Heat the olive oil in a large skillet. Once the oil is hot, add the garlic to the skillet along with the peppers, broccoli, and onion. Cook over medium heat for about 8 minutes, stirring often until the veggies have softened.
Step 3: In the meantime, whisk the eggs and egg whites. Add the milk, salt, pepper, oregano, and basil. Stir until well incorporated before adding in the mozzarella and feta cheese. Stir again to mix.
Step 4: Pour the cooked vegetables into the prepared quiche dish. Pour the egg mixture on top, gently smooth it out to an even layer.
Step 5: Place the quiche dish in the preheated oven and bake the quiche for approximately 40 minutes or until the edges begin to pull away from the side.
Step 6: Remove from the oven when done and allow the quiche to set for at least 10 minutes before serving.