This quiche is low calorie, with mostly egg whites, and lots of healthy sauteed veggies. Plus, the mini size is the perfect portion.
Light Veggie Quiche
Servings
Ingredients
- 1 tablespoon coconut oil
- 1 small yellow onion diced
- 2 cloves garlic minced
- ½ cup diced red bell pepper
- ½ cup sliced zucchini
- 8 broccoli florets
- 2 large eggs
- 5 large egg whites
- 2 tablespoons coconut/almond milk
- 1 teaspoon dried oregano/fresh parsley
- ½ teaspoon black pepper
- Salt to taste
Instructions
- Preheat oven to 425°F.
- 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 continue sautéing 2 minutes.
- In a medium mixing bowl, whisk together eggs, egg whites, milk, spices. Add the veggies, lightly spray a muffin tin and fill each muffin section half way.
- Bake for 10 minutes at 425°F, reduce heat to 350°F and continue baking for 15 minutes. Quiche is done when it puffs and a knife inserted in the center comes out clean
I would estimate about 1 cup
I’m using bodek broccoli, and and it doesn’t come with broccoli florets only, but with the stems as well. So how many cups/how much weight of broccoli should I add?
Awesome, so glad you enjoyed and thanks for your recommendations.
I made a version of this today for my senior center. I used 1 small onion, 1 large red pepper, 1 whole small zucchini, 1 stalk of broccoli, 2 tomatoes, garlic, and dried Italian herbs. I did not use coconut oil or milk as I didn’t have any. After sauteing in butter I added the veggies to 16 well beaten eggs. This made 3 dozen muffins. I am not an egg eater, but I ate 2 and they were delicious! Thank you.
Yes, quiches freeze pretty well, but not for too long, if left too long they can get water logged
Does this freeze well?