Low-Fat Vegetable Quiche Recipe

This low-fat vegetable quiche is a vibrant, satisfying dish that’s big on flavor and low in fat—just 4.8 grams per slice! Bursting with colorful bell peppers, zucchini, and spinach, it’s a heart-healthy, high-fiber meal perfect for vegetarians and anyone watching their fat intake. With no crust and smart dairy swaps, it’s an easy, wholesome option for breakfast, lunch, or even dinner.

About This Recipe

The texture is light and fluffy, with pockets of tender veggies and just enough melted cheese to make every bite comforting. The natural sweetness of the vegetables pairs beautifully with the creamy eggs and a touch of spice from black pepper.

This recipe is a total time-saver: it’s easy to make, great for meal prep, and endlessly adaptable based on what veggies you have on hand. Bake it once, and enjoy nourishing leftovers for days.

Why This Recipe Belongs in Your Diet

This quiche uses egg whites, fat-free milk, and loads of fiber-rich vegetables to fill you up without the fat. Skipping the crust saves 8–10 grams of fat per serving, and adding zucchini and spinach boosts nutrients while keeping calories low.

What You’ll Need (Ingredients)

This veggie-packed quiche relies on fresh produce and a few everyday ingredients to deliver its satisfying flavor.

• Red Bell Pepper, 1 small, diced: Adds sweetness, color, and vitamin C.
• Zucchini, 1 small, finely chopped: Softens nicely in the oven and adds moisture.
• Baby Spinach, 2 cups: Wilts quickly and adds fiber and iron.
• Egg Whites, 6 large: High in protein, no fat or cholesterol.
• Whole Eggs, 2 large: A bit of yolk for creaminess and color.
• Fat-Free Milk, 1 cup: Keeps the texture soft and light.
• Yellow Onion, 1 small, chopped: Adds sweet, savory depth.
• Garlic, 2 cloves, minced: Boosts flavor without adding fat.
• Reduced-Fat Shredded Cheese, ½ cup (cheddar or mozzarella): Melts into the filling for a comforting finish.
• Salt, ½ teaspoon: Brings all the flavors together.
• Black Pepper, ¼ teaspoon: Adds a hint of spice.

How to Make Low Fat Vegetable Quiche

1. Preheat oven to 375°F and lightly coat a 9-inch pie dish with nonstick spray.
2. Sauté onion and garlic in a nonstick pan for 2–3 minutes. Add bell pepper and zucchini, cook until just softened.
3. Add spinach and cook until wilted. Remove from heat and let cool slightly.
4. Whisk egg whites, whole eggs, and milk in a bowl. Stir in salt and pepper.
5. Mix in veggies and cheese, then pour into prepared pie dish.
6. Bake for 35–40 minutes, until center is set and top is lightly golden.
7. Let cool for 10 minutes before slicing.

Recipe Tips and Variations

• Add mushrooms or chopped tomatoes for extra flavor.
• Swap in broccoli, kale, or asparagus depending on what’s in season.
• For a Mediterranean vibe, use low-fat feta and add a pinch of oregano.
• Make it spicy with a dash of crushed red pepper flakes.

How to Store Leftovers

Refrigerate slices in an airtight container for up to 4 days. Freeze individual portions wrapped tightly for up to 2 months. Reheat in the oven or microwave.

Nutrition Facts

• Serving Size: 1 slice (1/6 of quiche)
• Calories: 130 kcal
• Fat: 4.8 g
• Carbohydrates: 5 g
• Protein: 13 g
• Sodium: 290 mg

Try More Recipes:

• Low-Fat Quiche Lorraine Recipe
• Low-Fat Ham and Cheese Quiche Recipe
• Low-Fat Egg White Quiche Recipe