Heart-Healthy Vegetarian Quiche

Elevate your brunch game with this Heart-Healthy Vegetarian Quiche, a wholesome and flavorful twist on a classic favorite. Made with a crisp whole-grain pie crust and packed with nutrient-rich ingredients like fresh spinach, sweet cherry tomatoes, and robust red bell peppers, this quiche prioritizes both taste and health. The creamy filling is crafted from protein-packed eggs, unsweetened almond milk, and a touch of shredded low-fat cheese, seasoned with aromatic oregano, garlic, and black pepper for a savory depth. Perfect for a light breakfast, satisfying lunch, or elegant brunch centerpiece, this recipe is easy to prepare and makes six generous servings. Serve warm or at room temperature, garnished with fresh parsley for a vibrant finish. Whether you’re cooking for a family meal or hosting guests, this vegetarian quiche is sure to impress while supporting a heart-healthy lifestyle.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 9-inch Whole-grain pie crust
• 1 tablespoon Olive oil
• 1 medium Yellow onion, diced
• 2 cloves Garlic, minced
• 4 cups Fresh spinach leaves, chopped
• 1 cup Cherry tomatoes, halved
• 1 small Red bell pepper, diced
• 6 Eggs
• 3 tablespoons Unsweetened almond milk (or low-fat milk)
• 1 cup Shredded low-fat cheese (e.g., reduced-fat cheddar or mozzarella)
• 0.5 teaspoon Salt
• 0.25 teaspoon Ground black pepper
• 0.5 teaspoon Dried oregano
• 2 tablespoons Fresh parsley, chopped (optional)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Place the whole-grain pie crust in a pie dish and set aside.

Step 3

Heat the olive oil in a large skillet over medium heat. Add the diced onion and cook for 3–4 minutes until softened.

Step 4

Add the minced garlic and cook for an additional 1 minute, stirring frequently.

Step 5

Stir in the chopped spinach, cherry tomatoes, and diced red bell pepper. Cook for 5–6 minutes until the vegetables are tender and any water from the spinach has evaporated. Remove from heat and let cool slightly.

Step 6

In a large bowl, whisk together the eggs, almond milk, salt, black pepper, and oregano until well combined.

Step 7

Spread the vegetable mixture evenly over the prepared pie crust.

Step 8

Sprinkle the shredded low-fat cheese over the vegetables.

Step 9

Pour the egg mixture over the cheese and vegetables, spreading it evenly.

Step 10

Bake the quiche in the preheated oven for 30–35 minutes, or until the filling is set and the top is lightly golden.

Step 11

Remove from the oven and let the quiche cool for 5–10 minutes before slicing.

Step 12

Garnish with fresh parsley if desired, and serve warm or at room temperature.

Nutrition Facts

Serving size	1283.2 grams (1283.2g)

Amount per serving	% Daily Value*
Calories	1554

Total Fat 84.60g	108%
Saturated Fat 27.60g	138%
Polyunsaturated Fat 1.30g
Cholesterol 1156mg	385%
Sodium 3048mg	133%
Total Carbohydrate 100.10g	36%
Dietary Fiber 20.00g	71%
Total Sugars 18.60g
Protein 91.20g	182%

Vitamin D 265IU	1324%
Calcium 1406mg	108%
Iron 17mg	94%
Potassium 2846mg	61%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.9%

Protein: 23.9%

Carbs: 26.2%