Healthy Quiche Recipe

Recipesfull introduces to you: Quiche Recipes. (Healthy Quiche Recipe). This quiche only takes about 15 minutes to prepare and is great to have in the fridge for an easy and tasty, low-calorie breakfast!

Brief

Prep 15 mins

Cook: 35 mins

Total: 50 mins

Servings: 5

Yield: 1 10-inch quiche

Healthy Quiche Recipe

Ingredients

cooking spray

¾ cup chopped onion

½ cup chopped zucchini

¾ cup chopped cauliflower

2 tablespoons water

10 large egg whites

¼ teaspoon garlic powder

¼ teaspoon cayenne pepper

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

¼ cup shredded pepperjack cheese

Spinach and Red Chard Quiche

Breakfast and Brunch

Directions

Step 1

Preheat oven to 350 degrees F (175 degrees C).

Step 2

Coat a skillet with cooking spray and place over medium heat; cook and stir onion and zucchini until tender 5 to 10 minutes.

Step 3

Place cauliflower in a microwave-safe bowl and add water; cook in microwave until cauliflower is tender about 3 minutes. Drain water.

Step 4

Whisk egg whites garlic powder cayenne pepper salt and pepper together in a bowl; add zucchini-onion mixture cauliflower and pepperjack cheese. Pour egg mixture into a 10-inch round pan.

Step 5

Bake in the preheated oven until quiche is set in the middle about 25 minutes.

Nutritional Information

Healthy Quiche Recipe

Servings Per Recipe:5

Calories: 74.8

% Daily Value *

Protein: 9.5g 19%

Carbohydrates: 4.4g 1%

Dietary Fiber: 1g 4%

Sugars: 2.1g

Fat: 2.3g 4%

Saturated Fat: 1.2g 6%

Cholesterol: 7.1mg 2%

Vitamin A Iu: 159.3IU 3%

Niacin Equivalents: 1.7mg 13%

Vitamin B6: 0.1mg 6%

Vitamin C: 11mg 18%

Folate: 19.5mcg 5%

Calcium: 51.7mg 5%

Iron: 0.3mg 1%

Magnesium: 14.6mg 5%

Potassium: 226.6mg 6%

Sodium: 274.2mg 11%

Calories From Fat: 20.3

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.