Crustless Quiche

8 30 240
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 7
Crustless Quiche
Health Highlights

Ingredients


1 tbsp Extra virgin olive oil
11 large Egg
1 cup Goat cheese, hard
1 3/4 stalk(s) Green onion (finely chopped)
1 medium pepper(s) Red bell pepper (chopped)
3 1/2 medium spear(s) Asparagus (chopped)
1/2 tsp Sea Salt (or to taste)
1/2 tsp Black pepper (or to taste)

Instructions


  1. Preheat the oven to 350oF (180oC).
  2. Place a medium pan on medium heat and add coconut oil.
  3. Add the green onion and peppers and sauté for approximately 5 minutes mixing frequently. Next, add the asparagus.
  4. In a medium baking dish (I use a small one and I had the batter left for one ramekin as well), wipe with coconut oil (or spray oil) to prevent any sticking and place the pan mixture in the dish.
  5. In a medium bowl, whisk the eggs, then add the goat cheese and season with salt and pepper. Whisk again and pour the egg mixture over the vegetables in the dish and ensure egg mixture covers everything.
  6. Bake for 15 to 20 minutes until the eggs are cooked. Option to serve with a sprinkle of freshly chopped parsley.

Nutrition Facts

Per Portion

Calories 240
Calories from fat 160
Calories from saturated fat 74
Total Fat 17.8 g
Saturated Fat 8.2 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 6.2 g
Cholesterol 363 mg
Sodium 367 mg
Potassium 184 mg
Total Carbohydrate 3.1 g
Dietary Fiber 0.5 g
Sugars 2.1 g
Protein 17.2 g

Dietary servings

Per Portion


Meat Alternative 0.9
Milk Alternative 0.4
Vegetables 0.4

Energy sources


Pygal5%392.89030771502775108.2019443362243467%439.8325476824155259.188228966310329%311.3874093754734140.2973957860219867%29%CarbohydratesFatProtein

Meal Type(s)

Breakfast
Lunch
Main




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