Healthy Quiche
This crustless quiche bakes up light and tender, packed with sautéed onion, zucchini, and cauliflower for fresh, savory flavor. Egg whites keep it lean yet protein-rich, while a sprinkle of pepper jack adds gentle warmth. Serve Healthy Quiche warm for a satisfying breakfast or a make-ahead brunch centerpiece.
- Prep15 mins
- Cook35 mins
- Serves5
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Healthy Quiche, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 94 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 30
- Heart Health
- 70
- Metabolic
- 17
- Digestive
- 20
- Inflammatory
- 54
- Performance
- 45
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C).
- 2
Coat a skillet with cooking spray and set it over medium heat; cook and stir the onion and zucchini until tender, 5 to 10 minutes.
- 3
Put the cauliflower in a microwave-safe bowl and add water; microwave until the cauliflower is tender, about 3 minutes. Drain the water.
- 4
Whisk the egg whites, garlic powder, cayenne pepper, salt, and pepper together in a bowl; add the zucchini-onion mixture, cauliflower, and pepperjack cheese. Pour the egg mixture into a 10-inch round pan.
- 5
Bake in the preheated oven until the quiche is set in the middle, about 25 minutes.
- Calories 97.61 kcal Low Source 5%
- Protein 10.91 g Good Source 22%
- Carbohydrate 5.34 g 2%
- Total Fat 3.43 g Low Source 4%
- Saturated Fat 1.98 g Moderate 10%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 11.69 mg Low Source 4%
- Sodium 235.8 mg Moderate 10%
- Dietary Fiber 1.33 g Low Source 5%
- Total Sugars 1.06 g --
- Added Sugars 0.25 g Low Source 1%
- Calcium 92.25 mg Low Source 7%
- Iron 0.25 mg Low Source 1%
- Potassium 133.62 mg Low Source 3%
- Vitamin A 2.78 mcg Low Source 0%
- Vitamin C 11.42 mg Moderate 13%
- Vitamin D 0.06 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Milk 🥛
- Garlic 🧄
- Onions 🧅
About This Recipe
Healthy Quiche is a French breakfast recipe made with 11 ingredients. It takes about 50 mins, serves 5, and is rated easy. Key ingredients include Black Pepper, Cauliflower, Cayenne Pepper, and Cooking Spray. Each serving provides about 97.61 kcal, and is a good source of protein.
Recipe Questions
- What is Healthy Quiche?
- It is a French quiche recipe made with 11 ingredients, usually served for breakfast or side dish or dinner or lunch.
- What is Healthy Quiche made of?
- The main ingredients are Black Pepper, Cauliflower, Cayenne Pepper, Cooking Spray, Egg Whites. The full list of 11 is above.
- How long does it take to make Healthy Quiche?
- About 50 mins in total: 15 mins to prepare and 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 97.61 kcal. The full nutrition breakdown is above.
- Is Healthy Quiche easy to make?
- This recipe is rated easy, with 11 ingredients and 5 steps.
- Is Healthy Quiche healthy?
- Healthy Quiche has an easyChef Pro health score of 48/100. Per serving, it provides 97.61 calories and 10.91 g of protein, or 22% of the Daily Value. Worth noting per serving: sodium at 235.8 mg (10% of the Daily Value) and saturated fat at 1.98 g (10% of the Daily Value). It contains Eggs, Milk, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
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