The Lifestyle Notebook Veggie & Egg White Quiche with Hashbrown Crust from thelifestylenotebook.blogspot.ca
Introduction
If you are looking for a healthy and protein-packed breakfast or brunch, then this egg white quiche recipe is perfect for you! With a flaky crust and a creamy filling, this dish is not only delicious but also low in calories and high in nutrients. The best part? You can customize it with your favorite veggies and cheese.
Ingredients
For the crust:
1 cup all-purpose flour
1/2 teaspoon salt
1/4 cup cold unsalted butter, cut into small cubes
2-3 tablespoons ice water
For the filling:
8 egg whites
1/2 cup low-fat milk
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup chopped spinach
1/2 cup chopped mushrooms
1/4 cup chopped onion
1/4 cup shredded low-fat cheese
Instructions
Step 1: Make the Crust
1. Preheat the oven to 375°F. 2. In a large bowl, mix the flour and salt. 3. Add the cold butter cubes and use a pastry cutter or your fingers to mix until the mixture looks like coarse sand. 4. Add the ice water, one tablespoon at a time, until the dough comes together. 5. Knead the dough on a floured surface for a few minutes. 6. Roll out the dough into a circle and place it in a 9-inch pie dish. 7. Trim the edges and prick the bottom with a fork. 8. Bake for 10-12 minutes until lightly golden.
Step 2: Make the Filling
1. In a large bowl, whisk together the egg whites, milk, salt, and pepper. 2. Add the chopped spinach, mushrooms, and onion and stir to combine. 3. Pour the mixture into the pre-baked crust. 4. Sprinkle the shredded cheese on top. 5. Bake for 25-30 minutes until the filling is set and the top is golden brown. 6. Let the quiche cool for a few minutes before slicing and serving.
Nutrition
This egg white quiche recipe serves 6 and each serving contains approximately:
Calories: 158
Protein: 10g
Carbohydrates: 16g
Fat: 6g
Fiber: 1g
Sugar: 1g
Sodium: 435mg
Tips and Variations
You can use any vegetables you like in this quiche such as bell peppers, zucchini, broccoli, or tomatoes.
If you prefer a richer flavor, you can use whole eggs instead of egg whites.
You can make the crust ahead of time and keep it in the fridge or freezer until ready to use.
If you have leftover quiche, you can store it in an airtight container in the fridge for up to 3 days.
You can also freeze the quiche for up to 3 months. To reheat, simply thaw it in the fridge overnight and bake it in the oven at 350°F for 10-15 minutes.
Conclusion
This egg white quiche recipe is a great way to start your day with a healthy and delicious meal. It is easy to make, customizable, and packed with protein and nutrients. Whether you are hosting a brunch or meal prepping for the week, this quiche is sure to impress. Give it a try and let us know what you think!
