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
- 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
- Protein 10.91 g Good Source
- Carbs 5.34 g Moderate
- Total Fat 3.43 g Low Source
- Saturated Fat 1.98 g Moderate
- Trans Fat 0.0 g Low Source
- Cholesterol 11.69 mg Low Source
- Sodium 235.8 mg Moderate
- Fiber 1.33 g Low Source
- Sugar 1.06 g Low Source
- Added Sugar 0.25 g Low Source
- Calcium 88.76 mg Low Source
- Iron 0.25 mg Low Source
- Potassium 133.62 mg Low Source
- Vitamin A 2.78 mcg_rae Low Source
- Vitamin C 10.64 mg Moderate
- Vitamin D 0.08 mcg Low Source
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.
How easyChef Pro Scores This Recipe
easyChef Pro gives every recipe a health score from 0 to 100, built from more than 30 nutritional parameters including nutrient density, energy density and glycemic impact. It calculates rather than estimates, so the same recipe returns the same score every time.
The number is traceable. You can see exactly which nutrient moved it, so a dish scoring 78 might show fiber pushing it up while sodium pulls it down, alongside the NOVA processing level of each ingredient.
Your health goal changes the calculation itself, not just a filter. easyChef Pro applies clinically derived weighting across six health dimensions, which is why the same dish can score well for one goal and poorly for another.
Swap an ingredient or change the serving size and that math changes with it. Scoring your own version is the only way to see what your kitchen actually produces.
Modified this recipe?
Changing ingredients or serving sizes changes the nutrition profile. Score your own version with easyChef Pro to see how it compares.