Crustless Vegetable Quiche

Name: Crustless Vegetable Quiche
Prep time: 20 min
Cook time: 1 h
Total time: 1 h 20 min
Cuisine: French, European, Mediterranean
Ingredients: 1 tablespoon olive oil; 1/2 cup diced yellow onion; 1 cup diced red bell pepper; 3 cups chopped broccoli florets; 3 tablespoons sun dried tomatoes; 1/2 teaspoon garlic powder; 1/2 teaspoon smoked paprika; 1/4 teaspoon red pepper flakes; Kosher salt and fresh ground black pepper to taste; 5 eggs; 3 egg whites; 16 ounces low fat cottage cheese; 1/4 cup low fat milk; 1 cup shredded cheddar cheese, Colby Jack or Mozzarella can also be used

4 steps

Prep:20minCook:1h

Updated at: Thu, 17 Aug 2023 03:45:32 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories184 kcal (9%)

Total Fat10.1 g (14%)

Carbs7.2 g (3%)

Sugars4.3 g (5%)

Protein16.4 g (33%)

Sodium490.6 mg (25%)

Fiber1.4 g (5%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

1 tablespoonolive oil

½ cupyellow onion

diced

1 cupred bell pepper

diced

3 cupsbroccoli florets

chopped

3 tablespoonssun dried tomatoes

½ teaspoongarlic powder

½ teaspoonsmoked paprika

¼ teaspoonred pepper flakes

kosher salt

to taste

fresh ground black pepper

to taste

5eggs

3egg whites

16 ounceslow fat cottage cheese

¼ cuplow fat milk

1 cupshredded cheddar cheese

Colby Jack or Mozzarella can also be used

Instructions

Step 1

Preheat oven to 375° F. Spray a 9 inch pie plate with cooking oil and set aside.

Step 2

In a large skillet heat the olive oil over medium-high heat. Add the onion, bell pepper and broccoli to the skillet. Season with the spices, salt and pepper and sauté for 4-5 minutes or until the vegetables have softened. Remove the skillet from the heat and let the vegetables cool while you prepare the filling.

Step 3

In a large bowl whisk together the eggs, egg whites, cottage cheese, milk and shredded cheese until the eggs are completely broken up and combined with the other ingredients. Pour in the vegetables and stir together.

Step 4

Pour the quiche filling into the prepared pie plate and bake for 45-55 minutes or until it's set. Test it by sticking a knife into the center and if it comes out clean it's ready. Let the quiche cool for several minutes before serving.

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