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
How many muffins does this recipe make? Mini vs regular size muffins.
Thank you.
Between 10 and 12 based on the size of your muffin tins.
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?