Healthy Vegetarian Quiche
At Zing Wellbeing we LOVE healthy recipes. And we especially love healthy vegetarian recipes.
And today we have a delicious and healthy vegetarian quiche recipe.
Whether it's for breakfast lunch or dinner, quiche is a great healthy choice for any meal.
This healthy vegetarian quiche recipe is packed with fresh vegetables to keep you full of energy.
It also has lots of protein and fibre.
Join Zing Wellbeing for lots of healthy recipes like this Vegetable Quiche.
Healthy Vegetarian Quiche
Serves: 6
Preparation time: 20 minutes
Cooking time: 45 minutes
Ingredients:
For the crust:
- 1 ½ cups almond flour
- ¼ teaspoon sea salt
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- 1 large egg
- 2 tbsp coconut oil, melted (or olive oil)
For the filling:
- 1 tbsp olive oil
- 1 small onion, diced
- 1 medium capsicum, diced
- 1 small zucchini, diced
- 1 cup baby spinach, chopped
- 4 large eggs
- 1 cup unsweetened almond milk
- ¼ cup feta cheese, crumbled
- ¼ cup grated Parmesan cheese
- Salt and pepper, to taste
- ½ teaspoon dried oregano
- ½ teaspoon dried basil
Method:
- Preheat your oven to 175°C (350°F). Grease a 22 cm (9-inch) pie dish or quiche pan.
- In a medium bowl, combine the almond flour, sea salt, garlic powder, and onion powder.
- Add the egg and melted coconut oil (or olive oil) to the dry ingredients. Mix until a dough forms.
- Press the dough evenly into the bottom and up the sides of the prepared pie dish. Use a fork to prick the bottom of the crust to prevent it from puffing up.
- Bake the crust for 10 minutes, or until it starts to turn golden. Remove from the oven and set aside.
- Heat the olive oil in a large skillet over medium heat. Add the diced onion and capsicum and sauté for 3-4 minutes, until softened.
- Add the zucchini and cook for another 2 minutes. Stir in the chopped spinach and cook until wilted about 1 minute. Remove from heat.
- In a large bowl, whisk together the eggs and almond milk. Season with salt, pepper, dried oregano, and dried basil.
- Stir in the sautéed vegetables and feta cheese. Pour the mixture into the pre-baked crust. Sprinkle the Parmesan cheese on top.
- Bake in the preheated oven for 30-35 minutes, or until the center is set and the top is golden brown.
- Remove from the oven and let it cool for 10 minutes before slicing.
Nutritional Information per serving:
Calories: 339
Protein: 14.5g
Carbohydrates: 9.5g
Fat: 28.3g
Fiber: 4g
Benefits:
Capsicum, zucchini, and onions provide a variety of vitamins, minerals, and antioxidants that support immune function and reduce inflammation.
Eggs are packed with essential nutrients, including high-quality protein, vitamins (A, D, E, B12), minerals (iron, selenium), and antioxidants like lutein and zeaxanthin.
Almond flour is a popular alternative to traditional wheat flour that’s low in carbs, packed with nutrients and has a slightly sweeter taste.
