Southwest Breakfast Quiche

Southwest Breakfast Quiche
Recipe Credit: . Photo Credit: Elaine Magee, MPH, RD.
Summary
This quiche is crust-less and quick to make, but packs a protein and flavor punch with added egg whites, whipped cottage cheese, cheese, and canned chili peppers. If you don't have cottage cheese, you could sub in plain Greek yogurt, ricotta, or even silken tofu. For 12 servings, double all of the ingredients and use a 9 x 13-inch baking dish. Each serving adds 16 grams of protein and only 10 grams of carbohydrate to your breakfast or brunch!
  • Prep time
    10 min
  • Cook time
    40 min
  • Servings
    6 Servings
  • Serving size
    1 slice
Nutrition Facts

Nutrition Facts

6 Servings

  • Serving Size
    1 slice
  • Amount per serving Calories 170

  • Total Fat 7g
    • Saturated Fat 3.5g
    • Trans Fat 0g
  • Cholesterol 110mg
  • Sodium 500mg
  • Total Carbohydrate 10g
    • Dietary Fiber 1g
    • Total Sugars 4g
    • Added Sugars 0g
  • Protein 16g
  • Potassium 230mg
  • Phosphorus 300mg

Choices/Exchanges: 1/2 Carbohydrate, 2 Lean protein, 1/2 Fat

Ingredients

Ingredients

  • nonstick cooking spray
    1
  • eggs
    3
  • whole wheat flour
    1/4 cup
  • baking powder
    1/2 tsp
  • egg whites or egg substitute
    1/2 cup
  • skim milk
    1/4 cup
  • canned green chiles
    1 (7-oz) can
  • fat free cottage cheese (whipped in a food processor until smooth)
    1 cup
  • reduced fat shredded cheddar cheese
    1 cup
Directions

Directions

  1. Preheat oven to 400º F. Coat a 9-inch round or square baking dish with canola cooking spray; set aside.

  2. In mixer bowl, combine eggs, flour, and baking powder, and beat until blended. Add egg whites and milk and beat until smooth. On low speed, beat in green chilis, cottage cheese and shredded cheese.

  3. Pour mixture into prepared dish and bake for 15 minutes. Reduce heat to 350-degrees and bake for about 25 minutes more (until quiche is firm in the center and top is golden brown). Cut into 6 equal slices and serve as is or top with salsa, avocado or plain Greek yogurt.

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