Healthy Quiche Recipe

Healthy Quiche Recipe

How To Make Healthy Quiche

We fill this yummy quiche recipe with zucchini, cauliflower, onions, and tons of shredded pepper jack cheese, It’s meatless and healthy at the same time.

Preparation: 15 minutes
Cooking: 35 minutes
Total: 50 minutes



  • Cooking spray
  • ¾cuponionchopped
  • ½cupucchinichopped
  • ¾cupcauliflowerchopped
  • 2tbspwater
  • 10largeegg whites
  • ¼tspgarlic powder
  • ¼tspcayenne pepper
  • ¼tspsalt
  • ¼tspfreshly ground black pepper
  • ¼cupshredded pepperjack cheese


  1. Preheat oven to 350 degrees F (175 degrees C).

  2. Coat a skillet with cooking spray and place over medium heat; cook and stir onion and zucchini until tender, 5 to 10 minutes.

  3. Place cauliflower in a microwave-safe bowl and add water; cook in microwave until cauliflower is tender, about 3 minutes. Drain water.

  4. Whisk egg whites, garlic powder, cayenne pepper, salt, and pepper together in a bowl; add zucchini-onion mixture, cauliflower, and pepperjack cheese. Pour egg mixture into a 10-inch round pan.

  5. Bake in the preheated oven until quiche is set in the middle, about 25 minutes.


  • Calories: 88.66kcal
  • Fat: 3.71g
  • Saturated Fat: 1.40g
  • Trans Fat: 0.08g
  • Monounsaturated Fat: 1.38g
  • Polyunsaturated Fat: 0.47g
  • Carbohydrates: 4.18g
  • Fiber: 0.80g
  • Sugar: 1.83g
  • Protein: 9.41g
  • Cholesterol: 6.73mg
  • Sodium: 275.45mg
  • Calcium: 59.24mg
  • Potassium: 200.84mg
  • Iron: 0.21mg
  • Vitamin A: 19.26µg
  • Vitamin C: 9.58mg
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