Breakfast

Skinny Roasted Vegetable Parmesan Quiche

The weekend has arrived and what better way to celebrate it? Made predominantly with egg whites, this quiche is EXTREMLY diet friendly.

 The roasted veggies and touch of parmesan provide such a depth of flavor, you’ll forget that this is a “skinny” recipe and will simply proclaim your love of all things quiche related to anyone who will pretend to listen…..yeaaaaah sometimes I worry that I may be alone in my love affair with this dish but then I look at the vibrant colors and melted cheese….hmmmm yummy.

A few things to love about this beauty
1) So so so simple
2) It easily uses up any extra veggies you have laying around that may or may not be on their last leg.
3) The portions are HUGE. Oh and did I mention only 150 calories!!!! WOOHOO!!! Cue my obnoxious/dorky mom happy dance.

Ok, so let me start by saying that I used the roasted veggies left over from dinner the night before. This is a GREAT recipe for that. I happen to ADORE roasted brussel sprouts (ok roasted anything) but if you and/or your family aren’t fans, feel free to replace it with broccoli, zucchini, yellow squash, asparagus….

Skinny Roasted Vegetable Parmesan Quiche

  • Yield: 150 calories per slice (1/5)
  • Prep Time: 10 minutes
  • Cook Time: 55 minutes

Ingredients

  • 4.5 oz brussels spouts quartered (appx 1.5 cup)
  • 3.5 oz yellow onion sliced (appx 1 small onion) 
  • 4 oz grape tomatoes sliced (appx 3/4 cup)
  • 6 oz russet potato diced (appx 1 medium potato)
  • 2 teaspoon oil
  • 1 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 teaspoon dried parsley
  • 3 eggs
  • 1 cup egg whites (I used liquid egg whites from a carton)
  • 3 tablespoon fresh parmesan

Instructions

  1. Preheat oven to 400F

  2. Cover a baking sheet in foil and lightly cover with cooking spray.

  3. Spread the brussels sprouts, onion, tomatoes and potato evenly and drizzle with 2 teaspoon oil.

  4.  Sprinkle with garlic powder, salt and pepper. I used appx 1 teaspoon garlic powder, 1/4 teaspoon salt and 1/4 teaspoon pepper but feel free to use more or less.

  5. Bake at 400 for appx 25 min. The timing will vary depending on the size of your veggies and the kind you chose. You want them to be soft in the inside and lightly toasted/beginning to caramelize on the outside. Once they've reached that point, take them out and allow to cool for a few minutes. Turn oven down to 350.

  6. Whisk 3 eggs and 1 cup egg whites in a bowl.

  7.  Add 2 tablespoons of the parmesan and season to taste with salt, pepper, parsley and garlic.

  8.  Mix in the roasted veggies and pour into a well greased pan. I used a 9in cake pan.

  9.  Bake at 350 for appx 20 minutes, sprinkle the remaining tablespoon of parmesan on and bake 5-10 extra minutes or until the eggs have cooked through and are slightly pulling away from the side of the pan. A toothpick stuck in the center should come out clean.

Notes

I divided my quiche into 5 HUGE slices (150cal a piece) but you could easily get 10 servings out of this dish if you allowed a rational non quiche obsessed person to serve.

150 calories per slice (1/5)

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