Low-Fat Zucchini Quiche Recipe

This low-fat zucchini quiche is a light, garden-fresh dish that tastes like summer on a plate—yet it only has 5 grams of fat per slice! With tender zucchini, creamy Greek yogurt, and a touch of Parmesan, it delivers full flavor without the heaviness of traditional quiches. Perfect for anyone following a low-fat, heart-healthy, or low-calorie eating plan, this savory bake is simple, satisfying, and ideal for meal prep or a relaxed brunch.

About This Recipe

The zucchini turns sweet and tender as it bakes, blending beautifully with the creamy, custard-like filling. A small amount of Parmesan cheese gives it a subtle nuttiness, while a sprinkle of thyme adds a delicate herbal note. The crust is crisp and golden, adding the perfect contrast to the soft, veggie-packed filling.

Whether you’re serving it warm or cold, this quiche is a dependable option for breakfast, lunch, or a light dinner. It’s vegetarian, freezer-friendly, and great for using up fresh summer zucchini.

Why This Recipe Belongs in Your Diet

Zucchini is low in calories and high in water and fiber, which helps you feel full without extra fat. This quiche also uses egg whites and fat-free Greek yogurt instead of cream, trimming down the fat while boosting protein and texture.

What You’ll Need (Ingredients)

We’re building layers of flavor using fresh zucchini and a few low-fat staples for a creamy, guilt-free result.

• 1 whole wheat pie crust: Choose one with whole grains and minimal added fats for a healthier base.
• 2 teaspoons olive oil: Just enough to sauté the zucchini slices until tender and golden.
• 2 medium zucchini, thinly sliced: Adds bulk, fiber, and a lightly sweet veggie flavor.
• 3 large egg whites: Keep the filling light and high in protein.
• 2 large eggs: Provide structure and richness without going overboard.
• ¾ cup fat-free plain Greek yogurt: Replaces heavy cream while giving the quiche a smooth, tangy base.
• ¼ cup grated Parmesan cheese: A little goes a long way for nutty, savory flavor.
• ½ teaspoon salt: Balances and brightens the flavors.
• ¼ teaspoon black pepper: Adds a mild bite.
• ½ teaspoon dried thyme: Complements the zucchini with a subtle earthy note.

How to Make Low-Fat Zucchini Quiche

1. Preheat oven to 375°F (190°C). Press the crust into a 9-inch pie dish and set aside.
2. Cook the zucchini: Heat olive oil in a skillet over medium heat. Add zucchini slices and cook 6–8 minutes until softened and lightly golden. Let cool slightly.
3. Mix the filling: In a large bowl, whisk together egg whites, eggs, Greek yogurt, Parmesan, salt, pepper, and thyme.
4. Combine and pour: Fold in the cooked zucchini, then pour the mixture into the pie crust.
5. Bake for 35–40 minutes, or until the center is set and the top is lightly golden.
6. Cool and serve: Let it rest for 10 minutes before slicing.

Recipe Tips and Variations

• Add sautéed onions or garlic for extra depth.
• Swap Parmesan with reduced-fat feta for a Mediterranean twist.
• Want a crustless option? Bake the filling in a greased pie dish without the crust.
• Serve with a fresh tomato salad for a perfect summer meal.

How to Store Leftovers

Store leftover quiche slices in an airtight container in the refrigerator for up to 4 days. You can also freeze individual slices by wrapping them tightly in plastic wrap and foil, then storing in a freezer bag for up to 2 months. Reheat in the microwave or oven.

Nutrition Facts

• Serving Size: 1 slice (1/8 of quiche)
• Calories: 155 kcal
• Fat: 5 g
• Carbohydrates: 17 g
• Protein: 11 g
• Sodium: 240 mg

Try More Recipes:

• Low-Fat Salmon and Broccoli Quiche Recipe
• Low-Fat Cheese and Onion Quiche Recipe
• Low-Fat Mushroom Quiche Recipe