Healthy Gourmet Quiche

May 09, 2023May 9, 20230 2
Healthy Gourmet Quiche - A protein-packed dish for a filling breakfast or lunch
in Breakfast/Brunch

Prep

20 min

Cook

55 min

Ready In

1hr 15 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

2 frozen pie crusts ( made with vegetable oil not lard )
6 eggs
1/2 teaspoon sea salt or 1/2 teaspoon other salt
3/4 cup 2 % low-fat milk
5 ounces frozen chopped spinach
1 cup fresh broccoli
6 stalks fresh asparagus ( optional )
1/2 large onion , minced
1/2 cup low fat cottage cheese
1/2 cup cheddar cheese ( I use sharp white cheddar )
aluminum foil

Nutrision Information

Servings Per Recipe
8
Calories
230
Sugar
4g
Fat
14g
Healthy Gourmet Quiche is a versatile dish that can be served on many different occasions. Perfect for a hearty breakfast or brunch, this dish is packed with protein and is sure to leave you feeling full and satisfied. It is an excellent recipe for anyone who is looking for a healthy, gluten-free option or for those who want to cut back on their meat intake. The recipe consists of a mixture of eggs, low-fat milk, chopped frozen spinach, fresh broccoli, minced onion, low-fat cottage cheese, and shredded cheddar cheese, all baked together to perfection to create a delicious, savory dish.

Instructions

1.Preheat oven to 375°F.
2.Roll out the pie crusts and place them in a 9-inch pie dish. Cut off any excess dough hanging over the edge of the pie dish using a sharp knife or kitchen shears.
3.In a bowl, beat the eggs and salt together until well blended. Add in the low-fat milk and mix well.
4.Thaw the frozen spinach and squeeze out the excess water. Cut the broccoli florets into bite-size pieces and chop the onion finely. Add the spinach, broccoli florets, asparagus, and minced onions to the egg mixture and stir well.
5.Add the low-fat cottage cheese to the mixture and stir well. Add the grated cheddar cheese and stir until fully combined.
6.Pour the mixture into the pie crust evenly. Use a fork to lightly press the ingredients down into the filling.
7.Cover the edges of the pie crust with aluminum foil to prevent them from burning during baking.
8.Bake for 50-55 minutes or until the filling is set and golden.

PROS

This Healthy Gourmet Quiche is a great way to enjoy a protein-packed dish without gluten or meat.

It can be made ahead of time, making it an excellent choice for breakfast, brunch, or even lunch on the go.

CONS

This recipe involves a decent amount of prep work before baking, and the quiche requires over 50 minutes of baking time.

It may not be suitable for those who are allergic to dairy products.
Therefore, you can substitute low fat cottage cheese with a dairy-free alternative.

HEALTH & BENEFITS

This recipe is packed with nutrients that are great for maintaining a healthy body.
The eggs and cheeses provide protein and are rich in vitamin D. While, the spinach, broccoli, and asparagus are loaded with vitamins A, C, E, K, and fiber-rich nutrients. The recipe uses low-fat options like low-fat milk and low-fat cottage cheese.

Print

Leave a Reply

Your email address will not be published.