Meal Quiche Perfected Over The Ages

Meal Quiche even mom would approve. Passed down through generations, each making their own recipe tweaks to improve the nutrition profile or make the meal prep easier/faster/simpler… and voila! Here you have it, the easiest ever quiche recipe.

Thanks mom.

Meal Quiche

Macros per 1 Serving (1/8 quiche)

Calories: 260
Protein: 15 g
Fat: 18 g
Carbohydrates: 9 g
Sugar: 2 g
Fibre: 1 g

Meal Quiche Perfected Over The Ages

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Prep Time 20 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr 20 minutes mins

Servings 8 people

Ingredients

  

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• 3 cups chopped, raw assorted diced veggies of your choice celery, bell peppers, broccoli, zucchini, spinach, chard work, leeks, green onion work well
• 1/4 cup + 1/2 tbsp salted butter
• 1 ea gluten free plant-based sausage I used Light Life plant-based Italian sausage in this recipe
• 4 ea large eggs
• 1/2 cup egg whites
• 1/3 cup gluten free bisquick
• 1 cup fat free milk
• 1/2 cup 2% cottage cheese
• 1/2 tsp salt
• 1/4 tsp pepper
• 1 1/2 cup grated cheddar cheese I used a 120 calorie per 30 g/ 0.25 cup variety in this recipe

Instructions

 

• Preheat oven to 350 Degrees Fahrenheit.
• Finely dice vegetables (enough to make 1 cup cooked, so ~3 cup raw) – I used celery, bell pepper, broccoli, zucchini, and spinach in roughly equal amount in the above macro calculations.
• Sauté veggies with butter and set aside to cool.
• Dice veggie sausage and set aside.
• Melt 1/4 butter to add to blender. Set aside to cool.
• To a minimum 6 cup blender, add eggs, egg whites, bisquick, milk, cottage cheese, melted butter (from step 5), salt, pepper. Blend on low to mix.
• Grease deep 10” pie plate and pour in egg mix.
• Add veggie sausage and sprinkle over sautéed veggies, pat down gently with a spoon.
• Sprinkle grated cheese on top.
• Transfer to center rack of oven and bake for 45-50 minutes, or until the quiche is cooked through and the cheese on top is crispy and nicely browned.
• Let quiche rest for 10~15 mins after removing from the oven for best results.
• Cut into 8 and enjoy!
  

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