For the longest time I thought I didn’t like quiche. However, I love trying new things and I kept seeing various quiche recipes that looked delicious so I thought I’d give it another try. While not my typical breakfast dish, it was delicious and super filling! This could easily be quiche for two. You can easily adapt this recipe to your tastes but I used a combination of onion, bell pepper, and mushrooms. (I think some turkey bacon or turkey sausage would be delicious too.) I chose to make a crustless quiche saving myself a few calories but I’m sure it would have been even better on top of a flaky pie crust. If you’re looking for something easy and healthy to add to your breakfast routine, you should give this recipe a try. With over 18 grams of protein and only 200 calories, it’s definitely healthy, but more importantly it doesn’t taste “healthy” – just delicious! Enjoy!
Skinny Vegetable Quiche for One
1 egg white
1/4 cup skim milk
1 tbsp shredded cheddar cheese
1/8 tsp garlic powder
2-3 tbsp frozen chopped onion
1/3-1/2 bell pepper (I used orange)
3-4 oz fresh sliced baby bella mushrooms
1/2 tbsp grated parmesan cheese
1. Preheat oven to 350 degrees.
2. Place onion, pepper, and mushrooms in nonstick skillet. Season with salt and pepper. Cook over medium heat until tender, about 5 minutes. While vegetables cook, whisk together egg, egg white, milk, cheddar cheese, and garlic powder.
3. Once vegetables are tender, pour into lightly greased small ramekin (or oven save dish of choice) and top with egg mixture. Sprinkle with parmesan cheese. (If you have a small cast iron skillet, you could cook the vegetables in the cast iron skillet and then pour egg mixture over vegetables and transfer to oven.) Bake in preheated oven for 30 minutes or until center is set and top is golden brown.
Yields 1 large serving.
Nutritional Info: 203 calories; 9 g fat; 13.3 g carbohydrates; 2.8 g fiber; 18.7 g protein.