Vegetable quiche
vegetable quiche
1 serving of vegetable quiche (vegetable quiche) contains 124 Calories. The macronutrient breakdown is 47% carbs, 7% fat, and 46% protein. This is a good source of protein (28% of your Daily Value), fiber (22% of your Daily Value), and potassium (27% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 15 minutes
- Cook Time
- 25 minutes
Ingredients
Directions
- Spray olive oil on one small pie plate or cast iron skillet. Heat olive oil in a large saucepan over medium-high heat. Add vegetables and sauté over medium-high heat until slightly soft. Remove pan from heat. In a mixing bowl, combine egg whites, whisk until combined. Add salt, pepper, garlic powder and onion powder to the egg mixture and whisk until completely combined. Add cooled veggies to the egg mixture and stir until evenly distributed. Pour mixture into the prepared pie plate or skillet. If desired, sprinkle additional cheese on top. Cook in cast iron for 30-45 minutes in low heat or until the quiche is set and slightly browned on top. Let it cool for at least 15 minutes before serving. This dish can be served warm or cold!
Nutrition Facts
For 1 serving of vegetable quiche (395g)
Nutrient | Value | %DV |
---|---|---|
Calories | 124 | |
Fats | 1g | 1% |
Saturated fats | 0.2g | 1% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 425mg | 18% |
Carbs | 16g | 6% |
Net carbs | 10g | |
Fiber | 6g | 22% |
Sugar | 5g | |
Protein | 16g | |
Calcium | 293mg | 29% |
Iron | 8mg | 97% |
Potassium | 1288mg | 27% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 12367μg | |
Caffeine | 0mg | |
Choline | 49mg | 9% |
Copper | 0.4mg | 44% |
Fluoride | 68μg | |
Folate (B9) | 320μg | 80% |
Lycopene | 0μg | |
Magnesium | 195mg | 46% |
Manganese | 2mg | 89% |
Niacin | 2mg | 10% |
Pantothenic acid | 1mg | 16% |
Phosphorus | 162mg | 23% |
Retinol | 0μg | |
Riboflavin (B2) | 1mg | 64% |
Selenium | 19μg | 35% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 20% |
Vitamin A IU | 20613IU | |
Vitamin A | 1031μg | 115% |
Vitamin B12 | 0.1μg | 3% |
Vitamin B6 | 1mg | 49% |
Vitamin C | 35mg | 38% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 4mg | 28% |
Vitamin K | 913μg | 761% |
Zinc | 2mg | 16% |
Sugars | ||
Sugar | 5g | |
Sucrose | 0g | |
Glucose | 1g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 0.2g | 1% |
Monounsaturated fats | 0g | |
Polyunsaturated fats | 0.4g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.3g | |
Glutamic acid | 2g | |
Glycine | 1g | |
Histidine | 0.4g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.4g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.2g | |
Tyrosine | 1g | |
Valine | 1g |