This Low Fat Quiche Recipe is an ideal after workout meal; it is low in calories but very high in protein.
This is a crustless quiche that is chalk full of healthy vegetables. The eggs add the lean protein and the reduced amount of cheese that this particular recipe calls for adds flavor without adding tons of calories and fat.
6 Eggs, beaten
1 Onion, chopped
6 Asparagus, chopped
½ Cup Mushrooms
6 Oz Spinach, chopped
1 Cup Cheese (Mozzarella, Muenster or Cheddar all work)
1 Tbsp Vegetable oil
2 Garlic cloves, minced
Pepper, to taste
In a large skillet, sauté onions, mushrooms, asparagus and garlic in the vegetable oil. Once onions are browned, add in the spinach and cook for roughly 2-3 minutes or until no longer moist.
Mix the eggs, pepper, and cheese in a large separate bowl. Once everything is blended well, add the vegetable spinach mixture to the eggs and cheese and blend again.
Pour the mixture into a greased pie pan (roughly 9 inches).
Cook for 30 minutes at 350°, making sure that the center is cooked through.
Cool for 5 minutes before serving.
The greatest part about healthy quiche dishes is that they are really very hard to go wrong with. If you don’t happen to have some of the ingredients that the recipe above calls for, get creative with what you have left in the refrigerator. There are all kinds of different vegetables that taste great in this dish.
Other fun spices and veggies to try in quiches
• Chili powder
• Cayenne pepper powder
• Bell peppers
Nutrition Information (For 1/6 of the dish):
Total Fat: 13 g
Saturated Fat: 5 g
Cholesterol: 206 mg
Sodium: 202 mg
Total Carbohydrates: 3.5 g
Dietary Fiber: 1 g
Sugars: 1.4 g
Protein: 11.4 g