Low-Carb Crustless Vegetable Quiche

This quiche is a perfect entree for a make-ahead weekday meal or a lazy weekend brunch. It's high in protein and low in fat due to the extra egg whites, and skipping the crust keeps the carbs low. With plenty of calcium from cheese, and vitamins and minerals from spinach and broccoli, it can fit right into a healthy lifestyle for breakfast, lunch, or dinner. You can vary it depending on your preferences and the ingredients you have on hand.

Varieties and Serving Suggestions:

• Swap or add vegetables like diced bell peppers, mushrooms, tomatoes, onions, or zucchini.
• Fresh or frozen vegetables work fine.
• Add 12 ounces of cooked shredded chicken breast, ground turkey, or lean turkey breakfast sausage for extra protein and flavor.
• Add red pepper flakes, diced jalapeños, or a dash of hot sauce for spicy heat.
• Replace mozzarella with feta, cheddar, or Swiss cheese for a different flavor.
• Serve with a slice of whole-grain toast and small green salad for a balanced meal.
• Add several slices of avocado for a healthy fat.
• Add a dollop of plain Greek yogurt and some salsa for extra protein and veggies.
• Turn it into a wrap using a medium whole-grain tortilla, and take it on the go.

Recipe for Crustless Vegetable Quiche

Makes 6 servings

Ingredients:

• 4 eggs 
• 4 egg whites
• ½ cup of nonfat or low-fat milk
• ¾ cup of nonfat or low-fat cottage cheese
• ½ cup of part-skim mozzarella cheese, grated
• 1 ¼ cups of frozen chopped broccoli (thawed and drained)
• 1 ¼ cups of frozen spinach broccoli (thawed and drained)
• 1 tablespoon of olive oil
• ½ teaspoon of salt
• ¼ teaspoon of pepper

Instructions:

1. Preheat the oven to 375°F.
2. Beat the eggs and egg whites in a medium-sized bowl. 
3. Add the milk and continue to beat.
4. Add remaining ingredients and stir vigorously to blend.
5. Pour into a deep, lightly oiled casserole dish. For a moist result, place the casserole dish in a pan filled up part way with hot water.
6. Bake for 35-45 minutes or until a knife or toothpick inserted into the quiche comes out clean.

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Nutrition information: 130 calories; 6 grams of fat; 145 mg of cholesterol; 290 mg of sodium; 8 grams of carbohydrates; 1 gram of sugar; 2 grams of fiber; 12 grams of protein

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Reviewed by Natalie Stein, MS, MPH, CDCES