Are you looking for a healthy and delicious meal that's also quick and easy to make? Look no further! This egg white quiche recipe is perfect for a light lunch, a satisfying breakfast, or even a healthy dinner option. Packed with protein and flavor, it's a fantastic alternative to traditional quiche, significantly lower in fat and calories. This easy recipe is perfect for both beginner cooks and those looking to add some delicious and healthy dishes to their weekly meal plan. Let's get started!
Ingredients:
- 1 tablespoon olive oil
- 1/2 cup chopped onion
- 1 cup chopped bell pepper (any color)
- 1 cup chopped mushrooms
- 1 cup chopped spinach
- 6 large egg whites
- 1/4 cup milk (or unsweetened almond milk for a dairy-free option)
- 1/4 cup grated cheese (cheddar, Gruyere, or your favorite)
- Salt and pepper to taste
- 1 pre-made pie crust (9-inch) or your favorite homemade crust recipe
Instructions:
Get Started: Preheat your oven to 375°F (190°C). Lightly grease a 9-inch pie dish or use a pre-made pie crust.
Sauté the Vegetables: Heat the olive oil in a pan over medium heat. Add the onion, bell pepper, and mushrooms and sauté for about 5-7 minutes, until softened. Stir in the spinach and cook until wilted, about 2-3 minutes more.
Prepare the Egg Mixture: In a large bowl, whisk together the egg whites, milk, salt, and pepper until well combined. Gently stir in the sautéed vegetables and cheese.
Assemble and Bake: Pour the egg mixture into the prepared pie crust. Bake for 30-35 minutes, or until the quiche is set and lightly golden brown. A knife inserted near the center should come out clean.
Cool and Serve: Let the quiche cool slightly before slicing and serving. Enjoy!
Tips for the Best Egg White Quiche:
- Don't overcook the vegetables: Overcooked vegetables can make the quiche watery. Aim for tender-crisp vegetables.
- Use fresh herbs: Adding fresh herbs like chives, thyme, or parsley can elevate the flavor of your quiche.
- Experiment with fillings: Feel free to add other vegetables you enjoy, such as broccoli, zucchini, or tomatoes. Cook these separately before adding to the egg mixture.
- Blind baking the crust (optional): For a crispier crust, you can blind bake it before adding the filling. This involves lining the crust with parchment paper and filling it with pie weights or dried beans before baking for 15 minutes.
Variations:
- Spicy Quiche: Add a pinch of red pepper flakes or a dash of your favorite hot sauce to the egg mixture for a spicy kick.
- Mediterranean Quiche: Substitute the vegetables with sun-dried tomatoes, Kalamata olives, and feta cheese for a Mediterranean twist.
- Vegetarian Quiche: Add cooked lentils or chickpeas for extra protein and fiber.
Nutritional Information (per serving, approximate):
This nutritional information is an estimate and may vary depending on the specific ingredients used.
- Calories: Approximately 150-200
- Protein: Approximately 15-20 grams
- Fat: Approximately 5-10 grams
This easy egg white quiche recipe is a fantastic addition to your repertoire of healthy meals. It's a delicious and versatile dish that can be customized to suit your preferences and dietary needs. Enjoy this quick dinner idea or healthy breakfast recipe!