This vegetarian quiche is a great breakfast and will last all week! Other veggies and cheeses can
be substituted for the ones in the recipe, such as broccoli and cheddar or tomato, asparagus,
and goat cheese. Truly no wrong ingredients can go into quiche, which makes it easy to tailor to
your preferences. The quiche should last 4-5 days in the fridge. If you have the time and are
feeling extra creative, try making your own pie crust. Since this quiche is high in protein and low
in fiber (a protein frown food), pair with higher fiber foods, such as fresh fruit, for a full
balanced meal.
*This is total sugar (change to 0 for both milk and feta if you are tracking only added sugar)
Total fiber-sugar-protein for entire quiche: 3-26-64 (should be 3-7-64 if tracking only added
sugar).
Fiber-sugar-protein for one slice (1/6 of pie): 0.5-4-11 (should be 0.5-1-11 if tracking only added
sugar).
Directions:
- Preheat oven to 375 degrees Fahrenheit.
- Preheat olive oil in saucepan.
- While preheating, slice red onion and chop mushrooms.
- Once hot (1-2 minutes), add in red onion and turn heat to low. Stir occasionally for 8-10
minutes or until starting to caramelize, then add mushrooms. Season with salt and
pepper, and stir occasionally for about 5 more minutes or until vegetables are softened
and reduced in size. - While vegetables are sauteing, make egg custard by whisking eggs, milk, flour, and ¼
teaspoon of salt. Grind in black pepper to taste. Set aside. - Place pie crust in glass pie dish and crimp edges to create a sturdy crust.
- Evenly layer the pepper jack cheese on the bottom, then alternate adding egg custard
and vegetables to make sure they are evenly incorporated throughout the pie, saving a
little bit of the egg custard. Add feta cheese and top with remaining egg custard. - Sprinkle paprika on top.
- Bake quiche at 375 degrees Fahrenheit for 40 minutes or until inside is fully cooked. Let
cool slightly before enjoying.
Note 1. Oils have zero fiber, sugar, and protein, but they offer calories and fat, both necessary
to bodily strength and health. Typical olive oil provides, per 1 tablespoon, 120 calories and 14
grams of total fats, which is a blend of 2 grams saturated, 1 gram polyunsaturated, and 11
grams monounsaturated fats. Typical canola oil also contains 120 calories and 14 grams of total
fats, composed of 1 gram saturated, 3.5 grams polyunsaturated, and 9 grams monounsaturated
fats. Other oils are similar but varied, and you can consult a particular oil’s Nutrition Facts table
for details. For more information pertaining to oils, you can read our article on fats.
Note 2. Spices do not come with a Nutrition Facts table. They typically have no (zero) nutrients.
They do not offer calories, fats, fiber, sugar, or protein. Some spices, however, are of concern
with individual medical conditions. For example, salt (sodium) is a seasoning that warrants
careful monitoring of consumption levels because eating too much can increase your risk of
high blood pressure, heart attack, and stroke. Other spices are thought to have unique health
benefits separate from providing calories, fiber, and protein. You can read our article on spices
and seasoning for more details.


