Name: Healthy Quiche Recipe
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 5
Cuisine: French
Ingredients: Cooking spray; ¾ cup onion; ½ cup ucchini; ¾ cup cauliflower; 2 tbsp water; 10 large egg whites; ¼ tsp garlic powder; ¼ tsp Cayenne pepper; ¼ tsp salt; ¼ tsp freshly ground black pepper; ¼ cup shredded pepperjack cheese

This healthy quiche recipe is a delightful twist on the classic dish, incorporating a variety of fresh vegetables and a kick of pepperjack cheese. It's a perfect dish for those seeking a high-protein, low-carb alternative, and it also caters to individuals who are looking to add more veggies to their diet. It's easy to prepare and it's absolutely delicious!

Photos of Healthy Quiche Recipe

Most of the ingredients for this recipe are commonly found in any kitchen, such as onion, egg whites, and spices. However, the pepperjack cheese might not be a staple in everyone's fridge but it can be easily found in any supermarket cheese aisle. This cheese adds a bit of depth and spiciness to the dish, making it stand out. Zucchini and cauliflower might also require a trip to the fresh produce section if not readily available at home.

Ingredients for the Healthy Quiche

Cooking spray: Used to grease the skillet and prevent the ingredients from sticking.

Onion: Adds a savory depth to the dish.

Zucchini: Provides a fresh, green, and slightly sweet flavor.

Cauliflower: Adds texture and is a great source of vitamins and fiber.

Water: Used to steam the cauliflower in the microwave.

Egg Whites: The base of the quiche, providing a high amount of protein.

Garlic powder: Adds a subtle hint of garlic.

Cayenne pepper: Gives the quiche a bit of heat.

Salt: Enhances the flavors of the other ingredients.

Black pepper: Adds a bit of spice and complexity to the flavor profile.

Pepperjack cheese: Melts into the quiche, providing a spicy, creamy, and slightly tangy flavor.

One reader, Josh Dwyer says:

This healthy quiche recipe is a game-changer! The combination of fresh veggies and egg whites makes it a guilt-free delight. The flavors are so well-balanced, and the texture is just perfect. It's become a staple in my weekly meal prep, and I can't get enough of it!

Josh Dwyer

Techniques Required for Making a Healthy Quiche Recipe

How to cook and stir onion and zucchini: Cook and stir the onion and zucchini in a skillet over medium heat until tender, for about 5 to 10 minutes.

How to cook cauliflower in the microwave: Place the cauliflower in a microwave-safe bowl, add water, and cook in the microwave until tender, about 3 minutes. Drain the water before using the cauliflower in the recipe.

How to whisk the egg whites and seasonings: Whisk the egg whites, garlic powder, cayenne pepper, salt, and pepper together in a bowl until well combined.

How to pour the egg mixture into the pan: After combining the egg mixture with the vegetables and cheese, pour it into a 10-inch round pan before baking.

How to bake the quiche: Bake the quiche in the preheated oven at 350 degrees F (175 degrees C) until it is set in the middle, which should take about 25 minutes.

How To Make Healthy Quiche

We fill this yummy quiche recipe with zucchini, cauliflower, onions, and tons of shredded pepper jack cheese, It’s meatless and healthy at the same time.

Preparation: 15 minutes

Cooking: 35 minutes

Total: 50 minutes

Serves:

Ingredients

Cooking spray
¾cuponionchopped
½cupucchinichopped
¾cupcauliflowerchopped
2tbspwater
10largeegg whites
¼tspgarlic powder
¼tspcayenne pepper
¼tspsalt
¼tspfreshly ground black pepper
¼cupshredded pepperjack cheese

Instructions

Preheat oven to 350 degrees F (175 degrees C).
Coat a skillet with cooking spray and place over medium heat; cook and stir onion and zucchini until tender, 5 to 10 minutes.
Place cauliflower in a microwave-safe bowl and add water; cook in microwave until cauliflower is tender, about 3 minutes. Drain water.
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.
Bake in the preheated oven until quiche is set in the middle, about 25 minutes.

Nutrition

Calories: 88.66kcal
Fat: 3.71g
Saturated Fat: 1.40g
Trans Fat: 0.08g
Monounsaturated Fat: 1.38g
Polyunsaturated Fat: 0.47g
Carbohydrates: 4.18g
Fiber: 0.80g
Sugar: 1.83g
Protein: 9.41g
Cholesterol: 6.73mg
Sodium: 275.45mg
Calcium: 59.24mg
Potassium: 200.84mg
Iron: 0.21mg
Vitamin A: 19.26µg
Vitamin C: 9.58mg

Technique Tip for Making a Perfect Healthy Quiche

When preparing the cauliflower, ensure it's cut into small, even pieces before microwaving. This will ensure it cooks evenly and integrates well into the quiche. Additionally, when whisking the egg whites, make sure to do so until they are frothy and well combined with the spices. This will result in a lighter, fluffier texture for your quiche.

Time-Saving Tips for Making a Healthy Quiche

Prep ahead: Chop and prepare the vegetables the night before to save time on the day of cooking.

Use pre-shredded cheese: Opt for pre-shredded cheese to save time on grating and reduce prep work.

Microwave hack: Use the microwave to quickly cook the cauliflower, saving time compared to stovetop cooking.

Nonstick pan: Use a nonstick pan to prevent the quiche from sticking, making cleanup easier and saving time.

Substitute Ingredients For Healthy Quiche Recipe

cooking spray - Substitute with olive oil spray: Olive oil spray is a healthier alternative to cooking spray as it contains heart-healthy monounsaturated fats and can add a subtle flavor to the quiche.
onion - Substitute with leeks: Leeks have a milder flavor compared to onions and can add a delicate sweetness to the quiche.
zucchini - Substitute with yellow squash: Yellow squash can be used as a substitute for zucchini, offering a similar texture and mild flavor.
cauliflower - Substitute with broccoli: Broccoli can be used as a substitute for cauliflower, providing a similar texture and adding a pop of color to the quiche.
egg whites - Substitute with silken tofu: Silken tofu can be blended and used as a substitute for egg whites, providing a creamy texture and plant-based protein.
garlic powder - Substitute with minced garlic: Fresh minced garlic can be used as a substitute for garlic powder, adding a more intense and aromatic flavor to the quiche.
cayenne pepper - Substitute with paprika: Paprika can be used as a substitute for cayenne pepper, providing a mild heat and a vibrant color to the quiche.
salt - Substitute with low-sodium soy sauce: Low-sodium soy sauce can be used as a substitute for salt, adding a savory umami flavor while reducing the overall sodium content.
black pepper - Substitute with white pepper: White pepper can be used as a substitute for black pepper, providing a milder and less pungent flavor to the quiche.
pepperjack cheese - Substitute with reduced-fat cheddar cheese: Reduced-fat cheddar cheese can be used as a healthier alternative to pepperjack cheese, offering a similar sharpness and meltability while reducing the overall fat content.

Best Way to Present a Healthy Quiche

Elevate the plating: When presenting the quiche, ensure that the plating is visually appealing. Use edible flowers or microgreens to add a pop of color and freshness to the dish.
Incorporate texture: Add a contrasting element to the plate to create an interesting texture. Consider serving the quiche with a side of lightly dressed arugula salad to provide a crisp and peppery bite.
Utilize elegant serving ware: Choose sophisticated and elegant serving ware to elevate the dining experience. Consider using porcelain plates and silverware to create a luxurious presentation.
Garnish with finesse: Sprinkle a pinch of smoked paprika or chopped chives on top of the quiche to add a burst of flavor and a touch of finesse to the dish.
Create a harmonious composition: Arrange the quiche slices on the plate in a visually appealing manner, ensuring that the overall composition is balanced and harmonious.
Add a drizzle of sauce: Consider adding a drizzle of balsamic reduction around the plate to enhance the flavor profile and create an elegant finishing touch.
Pay attention to plate cleanliness: Wipe the edges of the plate to ensure a clean presentation, demonstrating attention to detail and professionalism in the plating process.
Consider the use of edible garnishes: Incorporate edible garnishes such as microherbs or citrus zest to add a burst of flavor and a visually stunning element to the dish.

Essential Tools for Making a Healthy Quiche

Cooking spray: Used to prevent food from sticking to the pan or dish during cooking.
Skillet: A frying pan with a flat bottom and sloping sides, used for frying, searing, and browning foods.
Microwave-safe bowl: A bowl that is safe to use in the microwave for heating or cooking food.
Whisk: A kitchen utensil used for whipping and mixing ingredients together.
10-inch round pan: A round baking pan, typically used for baking cakes or quiches.
Oven: Used for baking and cooking food by surrounding it with dry heat.

How To Store and Freeze Healthy Quiche

Allow the quiche to cool completely before storing or freezing. This will prevent condensation from forming and making the crust soggy.
To store in the refrigerator, wrap the quiche tightly with plastic wrap or aluminum foil. It will keep well for up to 3-4 days.
For longer storage, freezing is a great option:
- Wrap the cooled quiche tightly in a layer of plastic wrap, followed by a layer of aluminum foil. This double layer will protect against freezer burn.
- Label the wrapped quiche with the date and contents for easy reference.
- Place the wrapped quiche in the freezer, where it will keep for up to 2-3 months.
To reheat a refrigerated quiche, preheat the oven to 350°F (175°C). Place the quiche on a baking sheet and heat for about 15-20 minutes, or until warmed through.
If reheating a frozen quiche, it's best to thaw it overnight in the refrigerator first. Then, follow the reheating instructions above. If you need to reheat it directly from frozen, add an extra 10-15 minutes to the heating time, and cover the quiche with foil to prevent over-browning.
Individual portions can be reheated in the microwave for a quicker option. Place a slice on a microwave-safe plate and heat for 1-2 minutes, or until warmed to your liking.
Avoid refreezing a previously frozen and thawed quiche, as this can negatively impact the texture and quality of the eggs and crust.

How To Reheat Leftover Quiche

Preheat your oven to 350°F (175°C). Place the leftover quiche on a baking sheet and cover it loosely with aluminum foil. This will help prevent the top from browning too quickly while the inside heats through. Bake for about 15-20 minutes, or until the quiche is heated through and the cheese is melted and bubbly.
If you prefer a crispier crust, remove the foil for the last 5 minutes of reheating. This will allow the crust to crisp up nicely without overcooking the delicate egg filling.
For a quicker option, you can reheat individual slices of quiche in the microwave. Place a slice on a microwave-safe plate and heat it on high power for about 1-2 minutes, or until it's heated through. Be careful not to overheat the quiche, as this can cause the eggs to become rubbery.
If you have an air fryer, you can use it to reheat your leftover quiche for a crispy crust and perfectly heated filling. Preheat the air fryer to 350°F (175°C) and place the quiche slice in the basket. Cook for about 3-5 minutes, or until the quiche is heated through and the crust is crispy.
For a stovetop method, place a slice of quiche in a non-stick skillet over medium-low heat. Cover the skillet with a lid and heat the quiche for about 5-7 minutes, or until it's heated through and the bottom is slightly crispy. This method works well if you want to add a little extra crispiness to the crust.

Random Fact About Healthy Quiche Recipes

The quiche recipe is a great source of protein and nutrients, making it a healthy and satisfying meal option. It's a versatile dish that can be customized with various vegetables and cheeses to suit different tastes and dietary preferences. Quiche is also a convenient make-ahead option for busy days, as it can be prepared in advance and enjoyed as a quick and nutritious meal throughout the week. Additionally, the combination of cauliflower, zucchini, and onion in this recipe provides a good dose of fiber and essential vitamins. Enjoying a slice of this quiche can be a delicious way to incorporate more vegetables into your diet.

Is Making a Healthy Quiche Economical for Home Cooking?

This healthy quiche recipe is quite cost-effective for a household. The use of affordable and readily available ingredients such as onion, zucchini, and cauliflower makes it a budget-friendly option. The recipe yields a nutritious and filling dish, suitable for a family meal. The approximate cost for a household of 4 people would be around $10-$12, making it an economical choice. Overall Verdict: 8/10

Is This Quiche Recipe Healthy or Unhealthy?

This healthy quiche recipe is a nutritious and wholesome option for a satisfying meal. Here's why:

The recipe uses egg whites instead of whole eggs, significantly reducing the cholesterol and fat content while maintaining a good protein source.
Vegetables like onion, zucchini, and cauliflower provide essential vitamins, minerals, and dietary fiber.
The use of cooking spray instead of oil or butter minimizes the addition of unhealthy fats.
The seasoning includes garlic powder and cayenne pepper, which offer flavor without relying on excessive salt or unhealthy additives.

However, there is room for improvement:

The recipe calls for pepperjack cheese, which can be high in saturated fat and sodium. Consider using a reduced-fat cheese or a smaller amount of a stronger-flavored cheese like sharp cheddar or parmesan to maintain taste while cutting down on fat and calories.

To make this quiche even healthier, try the following:

Incorporate more vegetables, such as spinach, bell peppers, or mushrooms, to increase the nutrient density and fiber content
Use a whole grain crust or opt for a crustless quiche to reduce the carbohydrate and calorie content
Replace some of the egg whites with silken tofu to maintain the protein content while adding beneficial plant-based nutrients
Experiment with herbs and spices like basil, thyme, or smoked paprika to enhance the flavor without relying on salt or cheese

Editor's Thoughts on This Healthy Quiche Recipe

This healthy quiche recipe is a delightful and nutritious option for any meal. The combination of tender vegetables and flavorful spices creates a satisfying dish. The use of egg whites and minimal cheese keeps the dish light and healthy. The cooking method ensures a perfectly set quiche with a lovely texture. It's a versatile recipe that can be enjoyed for breakfast, brunch, or a light dinner. Overall, it's a wonderful addition to any recipe collection and a great way to incorporate more vegetables into your diet.

Enhance Your Healthy Quiche Recipe with These Unique Side Dishes:

Roasted Garlic Asparagus: Tender asparagus spears roasted to perfection with a hint of garlic flavor.

Balsamic Glazed Brussels Sprouts: Crispy Brussels sprouts drizzled with a sweet and tangy balsamic glaze.

Honey Sriracha Carrots: Sliced carrots roasted with a spicy honey sriracha glaze for a perfect balance of sweet and heat.

Alternative Recipes Similar to This Healthy Quiche

Healthy Stir-Fry: Stir-fry is a quick and easy way to incorporate a variety of vegetables and protein into a delicious meal. Try using a mix of colorful bell peppers, snap peas, and chicken or tofu for a nutritious and flavorful dish.

Fresh Fruit Salad: A fresh fruit salad is a light and refreshing option for a healthy dessert or snack. Combine a variety of your favorite fruits such as strawberries, blueberries, and kiwi, and toss with a simple honey-lime dressing for a burst of natural sweetness.

Hearty Lentil Soup: Lentil soup is a hearty and satisfying option for a nutritious and filling meal. Combine lentils with carrots, celery, and onions, and simmer in a flavorful broth for a comforting and wholesome soup.

Suggested Appetizers and Desserts to Serve with Healthy Quiche

Appetizers:

Stuffed Mushrooms: These savory stuffed mushrooms are the perfect appetizer to kick off any meal. Filled with a delicious blend of cheeses, herbs, and breadcrumbs, they are sure to impress your guests.

Caprese Skewers: These colorful and flavorful caprese skewers are a fresh and light option for a starter. With juicy cherry tomatoes, creamy mozzarella, and fragrant basil, they are a delightful way to whet the appetite.

Desserts:

Chocolate Mousse: Indulge in a rich and creamy chocolate mousse, topped with a dollop of whipped cream and a sprinkle of cocoa powder. The smooth texture and decadent flavor will satisfy any sweet tooth.

Berry Parfait: Layer fresh berries with creamy yogurt and crunchy granola for a refreshing and light dessert. The combination of sweet, tart, and crunchy creates a delightful treat that is perfect for any time of day.

Why trust this Healthy Quiche Recipe:

This recipe offers a nutritious twist on a classic dish, incorporating egg whites, zucchini, and cauliflower for added vitamins and minerals. The use of pepperjack cheese adds a delightful kick of flavor, while the combination of garlic powder and cayenne pepper enhances the overall taste. With a focus on wholesome ingredients and balanced flavors, this quiche provides a satisfying and guilt-free dining experience. Trust in the quality and creativity of this recipe to elevate your culinary journey.

Share your thoughts and experiences with this healthy quiche recipe in the Recipe Sharing forum section.

FAQ:

Can I use whole eggs instead of egg whites in this quiche recipe?

Yes, you can use whole eggs instead of egg whites. Using whole eggs will give the quiche a richer flavor and a slightly denser texture.

Can I substitute the vegetables with other options?

Absolutely! Feel free to substitute the vegetables with your favorites, such as spinach, bell peppers, mushrooms, or broccoli. Just make sure to cook them until tender before adding them to the egg mixture.

Is there a substitute for pepperjack cheese?

Of course! If you don't have pepperjack cheese, you can use cheddar, mozzarella, feta, or any other cheese that you prefer. The choice of cheese can alter the flavor, so pick one that you enjoy.

Can I make this quiche ahead of time?

Yes, you can make this quiche ahead of time. Once baked, you can store it in the refrigerator for up to 3 days. Simply reheat individual slices in the microwave or oven when you're ready to enjoy them.

Can I freeze the quiche?

Absolutely! Once the quiche is baked and cooled, you can wrap it tightly and freeze it for up to 2-3 months. Thaw it in the refrigerator overnight before reheating.