low calorie squash quiche main dish

Author of this recipe: Oralee Hamre

"Try this low-calorie squash quiche recipe! Packed with flavor, healthy, and easy to make—perfect for a light, satisfying main dish."

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Ingredients

• Here’s a list of ingredients for a **low-calorie squash quiche** main dish, optimized for SEO with relevant keywords:
• - **1 medium zucchini (or yellow squash)** – Low-calorie, nutrient-rich base for the quiche.
• - **1 cup spinach (fresh or frozen)** – Adds fiber and vitamins while keeping calories low.
• - **1/2 cup diced onion** – Enhances flavor without adding many calories.
• - **1/2 cup diced bell peppers (red or green)** – Adds color, crunch, and antioxidants.
• - **1/2 cup low-fat milk or unsweetened almond milk** – Keeps the quiche creamy and low-calorie.
• - **4 large egg whites (or 2 whole eggs)** – Provides protein while reducing fat and calories.
• - **1/4 cup grated low-fat cheese (such as feta or mozzarella)** – Adds flavor with fewer calories.
• - **1/4 teaspoon garlic powder** – Boosts flavor without extra calories.
• - **1/4 teaspoon paprika or black pepper** – Adds a hint of spice and depth.
• - **1 pre-made low-calorie pie crust (or a crustless option)** – Reduces calorie count while maintaining structure.
• - **1 tablespoon olive oil (or cooking spray)** – For sautéing vegetables with minimal added fat.
• - **Salt to taste** – Enhances flavor without adding calories.
• This **low-calorie squash quiche** is perfect for a healthy, satisfying main dish that’s rich in nutrients and flavor. It’s ideal for meal prep, brunch, or a light dinner!

Steps

1. # How to Make a Low-Calorie Squash Quiche: A Healthy Main Dish Recipe
3. If you're looking for a **low-calorie, nutrient-packed main dish**, this **squash quiche** is the perfect choice. Packed with **seasonal vegetables**, **protein-rich eggs**, and a **light crust**, this recipe is both **delicious** and **healthy**. Follow these detailed steps to create a **flavorful quiche** that’s perfect for **brunch**, **lunch**, or **dinner**.
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7. ## **Ingredients for Low-Calorie Squash Quiche**
8. - 1 medium **zucchini** or **yellow squash** (thinly sliced)
9. - 1 small **onion** (finely chopped)
10. - 1 cup **spinach** (chopped)
11. - 4 large **eggs**
12. - 1 cup **low-fat milk** or **unsweetened almond milk**
13. - 1/2 cup **reduced-fat shredded cheese** (optional)
14. - 1/2 tsp **garlic powder**
15. - 1/2 tsp **dried thyme**
16. - Salt and pepper to taste
17. - 1 pre-made **whole-grain pie crust** (or a low-calorie crust alternative)
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21. ## **Step-by-Step Instructions**
23. ### **1. Preheat the Oven**
24. Preheat your oven to **375°F (190°C)**. This ensures the quiche bakes evenly and achieves a golden crust.
26. ### **2. Prepare the Vegetables**
27. - Thinly slice the **zucchini** or **yellow squash** and chop the **onion** and **spinach**.
28. - Lightly sauté the vegetables in a non-stick pan with a teaspoon of olive oil or cooking spray until softened. This step enhances their flavor and removes excess moisture.
30. ### **3. Prepare the Egg Mixture**
31. - In a large bowl, whisk together the **eggs**, **low-fat milk**, **garlic powder**, **thyme**, **salt**, and **pepper**.
32. - Add the **reduced-fat shredded cheese** (if using) to the mixture for extra creaminess.
34. ### **4. Assemble the Quiche**
35. - Place the **pre-made whole-grain pie crust** in a pie dish.
36. - Spread the sautéed vegetables evenly over the crust.
37. - Pour the egg mixture over the vegetables, ensuring it’s evenly distributed.
39. ### **5. Bake the Quiche**
40. - Bake in the preheated oven for **30-35 minutes**, or until the center is set and the top is lightly golden.
41. - To check for doneness, insert a knife into the center—it should come out clean.
43. ### **6. Cool and Serve**
44. - Allow the quiche to cool for **10 minutes** before slicing.
45. - Serve warm with a side of **mixed greens** or a **light salad** for a complete meal.
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49. ## **Why This Recipe Works**
50. This **low-calorie squash quiche** is a **healthy main dish** that’s rich in **fiber**, **protein**, and **vitamins**. By using **low-fat ingredients** and **seasonal vegetables**, you can enjoy a **satisfying meal** without compromising on flavor. It’s also **meal-prep friendly**, making it a great option for **busy weekdays**.
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54. ## **SEO Keywords**
55. - Low-calorie squash quiche
56. - Healthy main dish
57. - Easy quiche recipe
58. - Low-fat quiche
59. - Seasonal vegetable quiche
60. - Protein-packed quiche
61. - Whole-grain crust quiche
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65. Try this **low-calorie squash quiche** today and enjoy a **nutritious, flavorful meal** that’s perfect for any occasion!

Relevante Seiten

• low calorie squash quiche main dish