Yummy Vegetarian Quiche

I don’t know about you but quiches are one of my favorite breakfast foods. I grew up having quiche on special mornings like Easter or making them on Mother’s Day so I equate them with great mornings and a happy belly. Of course, you don’t have to eat quiches only on special occasions. Fix them on a Saturday morning or meal prep them on Sunday to enjoy throughout the week. This vegetarian quiche is a great way to get some protein in the morning while also getting in some veggies.

Why are we trying to fit in protein and veggies first thing in the morning? When you have a breakfast that is heavily focused on carbohydrates (i.e. just pancakes or waffles) you won’t stay full as long. These solo carb meals will cause your blood sugar to rise quickly and fall just as fast. This not only leads to feeling hungry quicker but also feeling sluggish later on because of the plummeting blood sugar. How can you prevent this? Pair your simple carbohydrates with some protein! Adding a protein helps keep your blood sugar more stable by preventing a steep increase or decrease in blood glucose levels. Protein can also help you feel more satiated and full longer. Vegetables or fruit in the morning not only give important vitamins and minerals but also fiber! Fiber is another nutrient that can keep you full and satiated for longer. Talk about a great way to kick off your morning!

Roasted Vegetable Quiche

Course: Breakfast, Main Dish
Condition: Diabetes, Vegetarian
Servings: 16 servings

Ingredients

  • 2 pie crusts prepared, refrigerated
  • 2 broccoli crowns chopped
  • 2 bell peppers chopped
  • 1 onion diced
  • 2 tbsp olive oil
  • 10 eggs
  • 1 cup milk
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 2 cups shredded cheese cheddar, divided

Instructions

  • Preheat oven to 375 degrees F. Unroll pie crusts and fit into 2 disposable pie pans. Press into the pan and pinch the edges. Prick crusts all over with a fork and bake for 10-15 minutes, until just turning a light golden brown color. Remove from oven and set aside.
  • Meanwhile, spread broccoli onto one sheet pan, and the bell pepper and onion onto a second sheet pan. Drizzle with oil and toss to combine. Bake veggies until softened and cooked through. Set aside and let cool.
  • In a large bowl, crack eggs and whisk with milk, salt, pepper, and garlic powder.
  • In the bottom of each pie pan, sprinkle 1/2 cup of cheese each. Next divide vegetables among the two pans. Pour egg mixture over the vegetables, then sprinkle with remaining cheese.
  • Bake in the oven for 35-45 minutes, until egg is set. If crust begins to brown too much, cover the edges with aluminum foil. Let cool slightly before cutting and serving.
  • For a make ahead freezer meal, do not cut and let cool completely before wrapping in plastic wrap and foil, then place in the freezer. When ready to eat, thaw in the fridge and reheat in the oven.

Notes

Nutrition facts are an approximation and may contain errors. 

Nutrition

Carbohydrates: 18g | Protein: 11g | Fat: 14g | Sodium: 319mg | Potassium: 374mg | Fiber: 3g

Interested in More Vegetarian Recipes?

 

Blog contributions: Amaris Galik

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