Servings: 6
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Calories: ~220 kcal per slice
Protein: ~25g per serving
🧂 Ingredients
- 6 large eggs
- 1 cup (240ml) liquid egg whites (or 4 extra egg whites)
- ¾ cup (180ml) low-fat milk or unsweetened almond milk
- 1 cup (150g) diced lean ham (low-sodium, if possible)
- 1 medium zucchini, grated (about 1 cup)
- ½ small onion, finely chopped
- ½ cup (60g) reduced-fat cheddar or mozzarella cheese
- ¼ cup (25g) grated Parmesan cheese (optional for flavor)
- 1 tbsp olive oil or cooking spray
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp paprika (optional for color)
- Salt & pepper, to taste
- Fresh parsley or chives, for garnish
👩🍳 Instructions
1. Preheat the Oven
- Preheat your oven to 375°F (190°C).
- Lightly grease or spray a 9-inch pie dish or quiche dish.
2. Prepare the Vegetables
- Grate the zucchini and place it in a clean kitchen towel or paper towel.
- Squeeze out as much moisture as possible — this prevents a soggy quiche.
- In a skillet, heat 1 tbsp olive oil (or use cooking spray).
- Add the chopped onion and sauté 2–3 minutes until softened.
- Add the grated zucchini and cook another 2–3 minutes to remove excess moisture.
- Set aside to cool slightly.
3. Mix the Egg Base
In a large bowl, whisk together:
- Eggs
- Egg whites
- Milk
- Garlic powder
- Onion powder
- Paprika
- Salt and pepper
Mix until smooth and evenly combined.
4. Combine the Filling
- Stir the diced ham, sautéed zucchini/onion mix, and cheeses into the egg mixture.
- Pour everything into the prepared pie dish and smooth the top with a spatula.
5. Bake
- Bake for 30–35 minutes, or until the quiche is puffed, golden around the edges, and the center is just set (a knife inserted should come out mostly clean).
- Let cool for 5–10 minutes before slicing.
6. Garnish & Serve
- Sprinkle with fresh parsley or chives.
- Serve warm or at room temperature.
Perfect for breakfast, lunch, or meal prep — it reheats beautifully!
💪 Nutrition (Per Slice, Approximate – 1 of 6)
| Nutrient | Amount |
|---|---|
| Calories | ~220 kcal |
| Protein | ~25g |
| Carbs | ~5g |
| Fat | ~10g |
| Fiber | ~1g |
🧊 Storage Tips
- Fridge: Store slices in an airtight container for up to 5 days.
- Freezer: Wrap individual portions and freeze for up to 2 months. Reheat in the oven or microwave.
🧁 Variations
- Vegetable boost: Add chopped spinach, bell peppers, or mushrooms.
- Cheese swap: Try feta, cottage cheese, or Swiss.
- Low-fat upgrade: Use turkey ham or diced chicken breast for leaner protein.