121 Calorie Crust-Less Veggie Quiche!

Veggie Quiche

 

Hey Y’all! Happy first day of June!!Happy day that I am finally going to share this delicious healthy quiche with you! It’s low in everything and high in flavor!

I’ve made this quiche a few times and tweaked it ever so each time & this is my favorite. I like making food that is fun and special & worth a splurge and that is exactly what I intend this blog to be about but, I feel like I should share some of what’s currently changing and growing in my eating habits.
About six months ago I was at the doctor & for clarity sake you should know I hate doctors. I am the only go when somethings wrong kinda girl. 2014 was a very intense year for me; my father & my best friend were both seriously ill to the point of we were scared we may lose them. I’ll say this so you don’t worry- God is glorious & He literally made all things well… it may still be a road unknown but, I am so thankful each of these special people are in my life as I post this blog.
So long story short after a very rough year with all of this stress my blood pressure was kind of high. In addition to that I was  considered borderline or pre-diabetic something like that. So needless to say the last several months have been crazy & full of anxiety and worry about these major things. I have teetered back and forth with eating better and exercising and balancing my wants/ my schedule against these challenges.
So by this past Easter weekend I was seriously worrying and praying constantly because it finally was hitting me; These issues are super real & very scary. I have battled weight issues my whole life & it was finally time for me to take care of me and quite honestly these issues were answered prayers of asking God to make me strong enough to choose Him over me. So, since April 3 my mind about my eating is seriously renewed.
I have been really working to eat healthy and create some delicious but, healthy ideas! Prayers are welcome for my journey as I hope I’m doing what’s right to make my next doctor visit a better one. (Today- eek!)
Lucky me there are tons of you out there who struggle with these same issues and are also seeking goodness for your tummy! I promise that even though this blog is for fun stuff I am very serious about also bringing some healthy things that will benefit all of us!
 So on to this quiche! It’s so good and so easy & super for reheating & sharing with the Parents who just had a new baby or your girlfriends over brunch! The glorious part is that not only is it delicious but, it’s very low in carbs & fat and low in calories and bonus you get 9 grams of protein in each serving!
Without further adieu:
So you’ll need:
a wisk
medium bowl
a 9 inch pie plate (deep dish preferred)
eggs
zucchini
squash
bell pepper
shallots
cheese
half & half
minced garlic
thyme or oregano
salt & pepper
-You’ll slice all your veggies thin & similar in size-
Veggie Quiche

Look at those veggies!!

So first you need to cook your veggies. A happy pan of red bell pepper, yellow squash, shallots, and zucchini. Since there is no buttery and tasty crust in this low carb recipe it’s super important to add flavor into the vegetables. Sauté them with roasted garlic and thyme (or oregano)unless you have the 21 seasoning Salute from Trader Joes; that’s a great choice! Once they’ve started to soften you can take them off the heat and after they’ve cooled  layer them into the pie plate. Then sprinkle the cheese- do not skip this! It’s vital to bring the flavor so spread it all over the veggies! I used only 1 cup total of 2% (reduced fat) shredded sharp cheese. Use whatever cheese you prefer, keeping in mind a higher fat cheese will slightly increase the calories in this recipe.

While your veggies are cooking you should mix the eggs with the half & half & salt & pepper. Pour this over the veggies & cheese. Sprinkle with 2 tablespoons of shredded Parmesan cheese for one more bite of flavor.

Veggie Quiche
Bake on 350 for 40-45 minutes until it no longer looks jiggly and is “set”. I tend to eat this for breakfast- it  is super easy to reheat but, I’ve also used it for dinner & added some grilled chicken  or I’ve served it with fruit and it’s perfection!
Just look at how beautiful it is! And it’s only 121 calories!
 FYI:
  • You can easily pour the contents of this into a pie crust for traditional quiche..
  • Bacon & anything else you can imagine would be super yummy also!

Made as is you will result in :

  • 121 Calories per serving
  • 6.7 grams of fat
  • 6.6 carbs
  • 9 grams of protein
  • 1.3 grams of fiber
  • 1.2 grams of sugar
Veggie Quiche
This is so good Y’all!Make it – PIN it – share it with your loved ones because they deserve this goodness of health and flavor!Hoping my doctors visit will be a good one!Happy Monday!

Veggie Quiche
 
121 Calorie Crustless Veggie Quiche

Rating: 51

30 minutes

45 minutes

1 hour, 15 minutes

Yield: 8

Serving Size: 1 slice

121

6.7

121 Calorie Crustless Veggie Quiche

Ingredients

  • 1 and 1/2 cups sliced yellow squash (2 small or 1 very large)
  • 1 and 1/2 cups sliced zucchini (2 small or 1 very large)
  • 1 large red bell pepper, chopped (or any color)
  • 2 tablespoons chopped shallots
  • 2 cloves roasted garlic, chopped
  • 1 Tablespoon ground thyme or oregano (or 21 seasoning salute -Trader Joe's)
  • 3 large eggs
  • 3 large egg whites
  • 3/4 cup half & half
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2/3 cup shredded cheese
  • 2 Tablespoons grated Parmesan cheese

Instructions

  1. Heat a large skillet over medium-high heat. Spray with nonstick spray and add sliced squash and zucchini, chopped pepper, shallots, roasted garlic, and herb seasoning. A little pinch of salt and pepper, too. (The rest of the salt and pepper called for in the recipe goes into the egg mixture, so just use a pinch here). Stirring frequently, cook for 6-7 minutes or until veggies are tender. Spoon into a bowl and allow to cool as you prepare the egg mixture.
  2. Preheat oven to 350F degrees. Spray a 9-inch pie pan or square pan with nonstick spray. Set aside.
  3. In a large bowl, whisk the eggs, egg whites, half & half, salt, and pepper together until thoroughly combined. Arrange veggies into the prepared pan. Top with shredded cheese, then pour the egg mixture on top. Sprinkle with grated Parmesan cheese.
  4. Bake for 45 minutes or until filling is set and no longer jiggles. Cool for 10 minutes on a wire rack before slicing and serving. This quiche makes great leftovers! Store tightly covered in the refrigerator for up to 4 days. Baked quiche freezes well, up to 2 months. Thaw overnight and bake at 350F to warm up for 20 minutes, give or take.
  5. *Keep in mind actual calorie & nutritional value will vary if you alter the cheese or milk.
  6. *This recipe will work with 2%/skim/whole milk also.

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