Low-Fat Egg White Quiche Recipe

This low-fat egg white quiche is a clean, high-protein breakfast you’ll actually look forward to. Made entirely with egg whites, fresh vegetables, and just a sprinkle of reduced-fat cheese, it clocks in at under 4 grams of fat per slice. It’s perfect for those following a low-fat, low-cholesterol, or high-protein diet. With no crust and no yolks, this quiche keeps things light but still full of flavor.

About This Recipe

This quiche is fluffy, colorful, and deeply satisfying. The egg whites create a delicate, airy texture that works beautifully with crisp bell peppers, spinach, and onions. A bit of low-fat mozzarella melts into the mixture for a gooey finish without weighing it down.

It’s a fuss-free dish that’s perfect for meal prep or weekend brunch. Bake it once, and you’ve got breakfast ready for days. Serve it with fruit, toast, or greens for a complete meal that’s both energizing and refreshing.

Why This Recipe Belongs in Your Diet

Egg whites are a pure, fat-free source of high-quality protein. They support muscle maintenance and satiety without adding cholesterol or saturated fat. This recipe proves you don’t need yolks or crust to make a delicious, nourishing quiche.

What You’ll Need (Ingredients)

This recipe uses simple, clean ingredients to build a flavorful, fat-conscious breakfast.

• Egg Whites, 8 large: Fat-free, protein-rich, and the perfect base for a light quiche.
• Fat-Free Milk, ¾ cup: Keeps the eggs moist and tender without added fat.
• Baby Spinach, 2 cups: Wilts down quickly and adds fiber and vitamins.
• Red Bell Pepper, 1 small, diced: Sweet, colorful, and full of antioxidants.
• Green Onion, 2 stalks, thinly sliced: Adds a mild, fresh onion flavor without overpowering.
• Garlic, 1 clove, minced: Adds savory depth to the egg whites.
• Reduced-Fat Shredded Mozzarella, ½ cup: Melts easily and gives just enough richness.
• Salt, ½ teaspoon: Enhances all the natural veggie flavors.
• Black Pepper, ¼ teaspoon: Gives a subtle bit of warmth and balance.

How to Make Low Fat Egg White Quiche

1. Preheat your oven to 375°F and lightly coat a 9-inch pie dish with nonstick spray.
2. Sauté garlic, bell pepper, and green onion in a nonstick pan over medium heat for 3–4 minutes until softened.
3. Add spinach and cook just until wilted. Remove from heat and let cool slightly.
4. Whisk egg whites and milk in a large bowl. Stir in salt and pepper.
5. Combine the veggie mixture and cheese with the egg whites.
6. Pour into the prepared pie dish and smooth the top.
7. Bake for 30–35 minutes, or until fully set and lightly golden around the edges.
8. Let cool for 10 minutes before slicing.

Recipe Tips and Variations

• Use silicone bakeware to prevent sticking without extra oil.
• Add a pinch of smoked paprika or Italian herbs for extra flavor.
• Substitute kale for spinach if you like a heartier green.
• Make it dairy-free by omitting cheese or using plant-based shreds.

How to Store Leftovers

Refrigerate slices in an airtight container for up to 4 days. You can freeze individual pieces for up to 2 months. Reheat gently in the microwave or oven before serving.

Nutrition Facts

• Serving Size: 1 slice (1/6 of quiche)
• Calories: 100 kcal
• Fat: 3.5 g
• Carbohydrates: 3 g
• Protein: 12 g
• Sodium: 280 mg

Try More Recipes:

• Low-Fat Broccoli Quiche
• Low Fat Breakfast Quiche Recipe
• Low Fat Asparagus Quiche Recipe