High-Protein Healthy Vegetable Quiche

Quiche is an egg-based dish that you can serve for breakfast, brunch, lunch, or dinner. It’s naturally high in protein from eggs, and this recipe adds vegetables instead of fatty meats for fiber, texture, and flavor.  Skip a fatty, high-carbohydrate crust to reduce calories and carbohydrates, or try an easy whole-grain crust instead. 

Variations and Serving Suggestions

• For a Mediterranean quiche, use feta cheese. 1 cup of sliced zucchini, and 1 cup of spinach leaves. Top the quiche with slices of roma tomatoes and basil leaves before baking it.
• For a Southwestern flair, use low-fat shredded or jack cheese, 1 cup of chopped bell peppers, and ½ cup of chopped onion. Add cumin, chili powder, and diced, seeded jalapeno to taste. 
• For a French-inspired quiche, use low-fat Swiss cheese, 1 cup of sliced mushrooms, ½ cup of diced onion, and ½ cup of halved grape tomatoes.
• For a higher-protein quiche, stir in 4-8 ounces of cooked chicken or salmon.
• For a whole-grain crust, mix together ¾ cup of whole wheat flour, 2 tablespoons of ground flaxseed, and salt to taste in a bowl. Add 3 tablespoons of olive oil and 3-4 tablespoons of cold water until the dough holds together but isn’t sticky. Press into the pie dish and bake at 375°F for 8-10 minutes before starting the quiche recipe. 
• For a gluten-free version, try baking grated potatoes in the pan with 2 teaspoons of olive oil before adding the cooked vegetables.

Recipe for High-Protein, High-Fiber Quiche

Makes 4 servings

Ingredients: 

• 2 eggs and 4 egg whites or 8 egg whites
• ½ cup of low-fat or skim milk or unsweetened almond milk
• ½ cup of low-fat shredded or crumbled cheese
• 2-3 cups of vegetables like halved grape tomatoes, cut green beans, sliced mushrooms, diced onion, or baby spinach leaves
• 2 teaspoons of olive oil
• 1 clove of garlic, finely chopped, or ½ teaspoon of garlic powder
• ½ teaspoon of dried oregano
• Salt and pepper to taste

Instructions: 

1. Preheat the oven to 375°F and grease a 9-inch round baking pan or pie dish. 
2. Heat the olive oil in a pan. Add the onions, if using, and garlic, if using fresh. Cook for 2-3 minutes. Add the mushrooms, if using, and cook for another 2-3 minutes. Add any other vegetables and cook, stirring occasionally, until soft.
3. In a bowl, whisk together the eggs or egg whites, salt, pepper, garlic powder if using, and oregano. 
4. Spread the cooked vegetables in the pie dish or baking pan. Distribute the cheese on top.
5. Bake for 30-35 minutes or until set and lightly browned. Cool for 5 minutes before slicing to serve.

Nutrition information per serving (including whole-wheat crust and 2 eggs): 290 calories; 15 grams of fat; 4 grams of saturated fat; 200 mg of cholesterol; 450 mg of sodium; 22 grams of carbohydrates; 4 grams of sugar; 4 grams of fiber; 18 grams of protein

‍