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+ servings
Eat protein at every meal.
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4.38 from 8 votes
SkinnyMS

Crustless Vegetable Quiche

This tasty and nutritious quiche is a fantastic choice for breakfast or brunch.
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Breakfast, Lunch
Cuisine: American, French
Keyword: Kid-Friendly, Low-Carb, Vegetarian
Servings: 6 people
Calories: 141kcal
Author: Gale Compton

Ingredients

  • 1 tablespoon olive oil
  • 1 yellow onion small, diced
  • 2 garlic cloves minced
  • 1/2 cup red bell pepper diced
  • 1/2 cup green bell pepper diced
  • 1/2 cup zucchini sliced
  • 6 broccoli florets
  • 1/4 cup sun-dried tomatoes diced
  • 3 eggs large
  • 4 egg whites large
  • 2 tablespoons milk low-fat
  • 1 teaspoon dried oregano
  • 1/2 teaspoon black pepper
  • sea salt to taste
  • 1/4 cup plus 1 tablespoon parmesan cheese low-fat, optional

Instructions

  • Preheat oven to 425 degrees.
  • In a large skillet on medium-low heat, add oil and sauté onion and garlic until tender, about 4 minutes. Add diced bell pepper, zucchini, broccoli, and sun-dried tomatoes and continue sautéing for 2 minutes.
  • In a medium mixing bowl, whisk together eggs, egg whites, milk, spices, and ¼ cup parmesan cheese. Lightly spray a 9 inch pie dish, add sautéed vegetables. Pour egg mixture over vegetables, make sure to cover all veggies.
  • Loosely cover with foil and bake 10 minutes at 425 degrees, reduce heat to 350 and continue baking 20-25 minutes. Remove foil the last few minutes of baking time and sprinkle with the remaining parmesan cheese. Quiche is done when it puffs and a knife inserted in the center comes out clean.

Nutrition

Serving: 1slice | Calories: 141kcal | Carbohydrates: 15g | Protein: 11g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 93mg | Sodium: 593mg | Fiber: 5g | Sugar: 5g |
SmartPoints (Freestyle): 2
SmartPoints (Freestyle): 2