Heart-Healthy Zucchini Quiche

Start your day with a wholesome twist by making this Heart-Healthy Zucchini Quiche—an easy, nutrient-packed recipe perfect for breakfast, brunch, or even a light dinner! Brimming with tender zucchini, juicy cherry tomatoes, baby spinach, and a hint of garlic and oregano, this low-fat quiche delivers big flavor without the guilt. Made with a blend of protein-rich egg whites, whole eggs, and creamy low-fat milk, it’s a satisfyingly light yet filling dish that promotes heart health. The reduced-fat mozzarella adds a touch of indulgence, while the golden, cheese-crusted top makes it beautifully irresistible. With just 15 minutes of prep time, this quick and healthy quiche is an excellent make-ahead option that can be enjoyed warm or cold. Perfect for those seeking a low-calorie vegetable quiche that’s both hearty and delicious!

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 medium zucchini
• 6 large egg whites
• 2 large whole eggs
• 0.5 cups low-fat milk (1% or skim)
• 1 small onion
• 0.5 cups cherry tomatoes
• 1 cups baby spinach
• 0.5 cups shredded reduced-fat mozzarella cheese
• 1 teaspoons extra virgin olive oil
• 0.5 teaspoons garlic powder
• 0.5 teaspoons dried oregano
• 0.25 teaspoons salt
• 0.25 teaspoons black pepper
• 1 as needed cooking spray

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly coat a 9-inch pie dish or quiche pan with cooking spray.

Step 2

Wash and dry the zucchini, then grate them using a box grater. Place the grated zucchini into a clean towel and squeeze out excess moisture. Set aside.

Step 3

Finely dice the onion and halve the cherry tomatoes. Set aside.

Step 4

In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook until softened, about 3 minutes. Stir in the grated zucchini, cherry tomatoes, baby spinach, garlic powder, dried oregano, salt, and black pepper. Cook for another 3-4 minutes until the vegetables are tender and excess liquid has evaporated. Remove from heat and let cool slightly.

Step 5

In a large mixing bowl, whisk together the egg whites, whole eggs, and low-fat milk until fully combined.

Step 6

Stir the cooked vegetable mixture into the egg mixture until evenly distributed.

Step 7

Pour the mixture into the prepared pie dish. Sprinkle the top with the shredded reduced-fat mozzarella cheese.

Step 8

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

Step 9

Remove the quiche from the oven and allow it to cool for 5 minutes before slicing.

Step 10

Serve warm, or store in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts

Serving size	1101.7 grams (1101.7g)

Amount per serving	% Daily Value*
Calories	794

Total Fat 35.40g	45%
Saturated Fat 12.20g	61%
Polyunsaturated Fat 0.30g
Cholesterol 407mg	136%
Sodium 5274mg	229%
Total Carbohydrate 59.50g	22%
Dietary Fiber 6.70g	24%
Total Sugars 44.30g
Protein 61.00g	122%

Vitamin D 146IU	728%
Calcium 753mg	58%
Iron 5mg	29%
Potassium 1918mg	41%

*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: 39.8%

Protein: 30.5%

Carbs: 29.7%