Looking for a fuss-free meal that’s both delicious and nutritious? Look no further! Our Quick and Easy Vegetable Quiche is the answer. With a flaky crust, creamy egg filling, and a medley of veggies, this recipe is perfect for busy weeknights or lazy weekends. Customize it with your favorite vegetables—spinach, bell peppers, or mushrooms—and enjoy a slice of comfort. Whether you’re a seasoned chef or a beginner, this quiche is a winner. Let’s dive into the kitchen classic and create a more healthy delightful option! 

What Is Quiche?

A quiche is a savory pie that originated in French cuisine. It typically consists of a flaky pastry crust filled with a rich and creamy mixture of eggs, milk or cream, and various ingredients. Here are some key points about quiche:

Crust: Quiche starts with a buttery pie crust. You can use store-bought crust or make your own from scratch.
Filling: The filling is the heart of the quiche. It usually includes beaten eggs, milk or cream, and cheese. Beyond that, you can get creative! Common ingredients for the filling include:
Vegetables: Spinach, mushrooms, bell peppers, onions, broccoli, and tomatoes.
Cheese: Cheddar, Swiss, Gruyère, or feta.
Meats: Bacon, ham, or smoked salmon.

Baking: The filled crust is baked until the egg mixture sets and the top becomes golden brown. The result is a sliceable, savory delight.
Serving: Quiche is often served warm or at room temperature. It’s great for brunch, lunch, or a light dinner. Pair it with a side salad for a complete meal.

Remember, quiche is incredibly versatile—you can customize it to your taste by choosing your favorite ingredients. Whether you’re hosting a gathering or simply treating yourself, a slice of vegetable quiche is always a delightful choice! Check out another egg recipe

Quiche as a healthy meal prep option?

Quiche, that delightful French creation, has earned its place on menus worldwide. But is it a healthy option? Let’s delve into the nutritional aspects and discover how quiche can fit into a balanced diet.

Nutrient-Rich Eggs: Eggs, a natural quiche ingredient, are protein powerhouses. They contain essential nutrients like vitamin B12, vitamin D, choline, and selenium. Additionally, eggs supply antioxidants such as lutein and zeaxanthin, which are beneficial for eye health.
Calcium from Dairy: The dairy element in quiche (typically milk or cream) provides essential calcium for strong bones. Opting for low-fat milk balances the calorie and fat content.

Ingredient Swaps: While the classic quiche Lorraine with heavy cream, cheese, bacon, and buttery crust can be calorically dense, there’s room for healthier options. Consider smart ingredient swaps:
Choose lean proteins: Use turkey bacon or omit it altogether.
Load up on veggies: Spinach, bell peppers, mushrooms, and tomatoes add flavor and nutrients.
Whole-grain crust: Opt for a whole-grain or nut-based crust for added fiber.
Pair with Salad: Enjoy your quiche with a side salad to boost fiber intake and round out your meal.
Remember, moderation is key. Craft your quiche mindfully, and it can seamlessly integrate into a wholesome diet. Bon appétit! Try Our Overnight Oats

Ingredients

Whole Grain Crust:
1 cup whole wheat flour
1/2 cup cold unsalted butter (or coconut oil for a dairy-free version)
1/4 teaspoon salt
2-3 tablespoons ice water

Filling:
1 Tsp olive oil to sauté all your vegetables before adding to quiche
1 cup chopped spinach (Sautéed)
1/2 cup grated cheddar cheese
1/2 cup diced bell peppers (Sautéed)
1/4 cup finely chopped red onion (Sautéed)
1 cup Diced Vegetables of your Choice (Sautéed)
8 large eggs I enjoy Egglands Best
1/4 cup milk (whole milk or low-fat)
1 whole grain pie crust (store bought or recipe above)
Salt and Cajun Seasoning or pepper to taste

Instructions

Prepare the Crust:
In a food processor, pulse the flour, cold butter (or coconut oil), and salt until crumbly.
Gradually add ice water and pulse until the dough comes together.
Press the dough into a greased pie dish, covering the bottom and sides. Chill in the refrigerator while you Prepare the filling.

Preheat the Oven:
Preheat your oven to 375°F (190°C).

Assemble the Filling:
In a large bowl, whisk together the eggs and milk until well combined.
Stir in the cooled sautéed spinach, Vegetables, cheddar cheese, bell peppers, and red onion.
Season withs salt and Cajun Seasoning or pepper

Fill the Crust:
Pour the vegetable and egg mixture into the chilled crust.
Bake:
Place the quiche in the preheated oven and bake for 35-40 minutes or until the center is set and the top is golden brown.
Let it cool for a few minutes before slicing.

Serve and Enjoy!:
Serve your vegetable and cheddar quiche warm or at room temperature.
Pair it with a side salad for a complete meal.
Tip: Feel free to customize the filling with your favorite veggies—zucchini, mushrooms, asparagus, or even sun-dried tomatoes. This quiche is versatile and perfect for any time of day!