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+ servings
a white plate with several mini quiches. One quiche is cut open to see the vegetables and baked egg inside—a small dish of yellow dipping sauce on the side
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The BEST Low Calorie Quiche

This low-calorie quiche recipe is a delicious high-protein way to start your day. Meal prep it for a quick and easy low-calorie breakfast any day of the week.
Course Breakfast
Cuisine American
Diet Diabetic, Low Calorie
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 6
Calories 75kcal

Equipment

Ingredients

  • 6 large eggs
  • 1 cup roasted vegetables I used a blend of yellow and orange bell peppers and sweet onion that had been broiled on a previous day. Use what you have!
  • Cooking Spray
  • 6 phyllo dough shells Optional

Instructions

  • Place one cup of roasted vegetables into a food processor to finely chop.
  • Beat eggs until smooth and mix in the vegetables. Pour the mixture into a lightly greased mini muffin tin.
  • Bake at 400 F for 10 minutes or until the toothpick comes out clean.
  • Optional: Add phyllo dough shell into mini muffin tin holders, pour the egg mixture directly into the shell, and bake as directed above.

Notes

  • Use one cup of any type of roasted vegetables you prefer. Good choices include peppers, onions, broccoli, spinach, onion, and mushrooms. 
  • If you want a more authentic quiche, line each muffin cup with phyllo dough after spraying with cooking spray. Pour the egg mixture into the phyllo-dough-lined muffin cups and bake according to the directions.

Nutrition

Calories: 75kcal | Carbohydrates: 3g | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 164mg | Sodium: 63mg | Potassium: 113mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1015IU | Vitamin C: 32mg | Calcium: 26mg | Iron: 1mg