Vegetable Tortilla Crusted Quiche
This vegetable quiche recipe makes your life a little easier by using a tortilla crust! Packed with a medley of colourful veggies, this quiche is not only satisfying and flavourful but is also a nutrient-rich way to start the morning! Enjoy it with a side of fruit or greens.
- Suitable for diets:
- High-Fiber
- High-Protein
- Kidney Friendly
- Mg Rich
- Nut-Free
- Vegetarian
Servings:
Why Diabetes Friendly?
- High in fiber: The whole wheat tortillas and the variety of vegetables used (like bell peppers, zucchini, and greens) are high in fiber, which is beneficial for blood sugar control as it slows down the digestion and absorption of carbohydrates.
- Protein-rich: The eggs and parmesan cheese provide a good source of protein, which can help in maintaining muscle mass and also slows down the absorption of glucose into the bloodstream.
- Low in refined carbs: By using whole wheat tortillas as a crust instead of a traditional pastry crust, the quiche is lower in refined carbohydrates, which is advantageous for those managing their blood sugar levels.
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Equipment
- 9 inch circle baking pan
- Frying pan
- Mixing bowl
Ingredients
- tortilla (large, whole wheat ) 2
- olive oil 1 tbsp
- red onion (diced) ¼ cup
- red bell pepper (diced) ½ cup
- zucchini (diced) ½ cup
- mushroom (sliced) ½ cup
- sun-dried tomato (roughly chopped) 2 tbsp
- egg 6 large
- almond milk (unsweetened ) ¼ cup
- greens (i.e. spinach, kale, arugula, chopped) 1 cup
- parmesan cheese (grated) ¼ cup
- salt 1/8 tsp
- pepper 1/4 tsp
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Cooking Tips
- Tortilla crust: To prevent the tortilla crust from becoming too soggy, you might want to pre-bake it for about 5-7 minutes before adding the egg and vegetable mixture.
- Customize your veggies: Feel free to swap out or add different vegetables based on seasonality or personal preference. This recipe is great for using up whatever vegetables you have on hand.
- Cheese options: If you're looking to lower the fat content, you can opt for low-fat parmesan cheese or even skip the cheese altogether and add nutritional yeast for a cheesy flavour without the dairy.
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Instructions
- Preheat your oven to 375°F (190°C).
- Grease a 9-inch circle pan with olive oil. Layer tortilla wraps and press evenly into the pan so that the entire pan is covered.2 tortilla
- In a pan, heat 1 tablespoon of olive oil over medium heat. Add red onion, bell pepper, zucchini, mushroom, and sundried tomato. Sauté until the vegetables are softened, about 5-7 minutes.1 tbsp olive oil, ¼ cup red onion, ½ cup red bell pepper, ½ cup zucchini, ½ cup mushroom, 2 tbsp sun-dried tomato
- In a bowl, whisk together eggs, milk, salt, and black pepper. Stir in the sautéed vegetable mixture, chopped greens, and parmesan cheese.6 large egg, ¼ cup almond milk, 1 cup greens, 1/8 tsp salt, 1/4 tsp pepper, ¼ cup parmesan cheese
- Bake in the preheated oven for 30-35 minutes or until the quiche is set in the center and the top is golden brown.
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FAQ
- Can I make this recipe dairy-free?
Yes, to make this quiche dairy-free, you can omit the parmesan cheese or replace it with a dairy-free cheese alternative. Make sure the alternative melts well to maintain the desired texture of the quiche. - How do I store leftover quiche?
Leftover quiche can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until warmed through. It can also be frozen for up to a month. - Can I use a different type of milk?
Absolutely, while unsweetened almond milk is used in this recipe, any milk of your choice will work. Whether you prefer dairy or another plant-based milk, just make sure it's unsweetened to avoid adding unnecessary sugar to your quiche.
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Nutrition
Per serving
Calories: 241.1kcal
Carbohydrates: 16.7g
Fiber: 2.9g
Sugar: 4.1g
Fat: 13.4g
Saturated Fat: 4.1g
Trans Fat: 0.03g
Protein: 14.1g
Nutrition Facts
Vegetable Tortilla Crusted Quiche
Serving Size
1 cup
Amount per Serving
Calories
241.1
% Daily Value*
Fat
13.4
g
21
%
Saturated Fat
4.1
g
26
%
Trans Fat
0.03
g
Cholesterol
249.8
mg
83
%
Sodium
441.6
mg
19
%
Potassium
358.7
mg
10
%
Carbohydrates
16.7
g
6
%
Fiber
2.9
g
12
%
Sugar
4.1
g
5
%
Protein
14.1
g
28
%
Vitamin C
30.7
mg
37
%
Vitamin D
1.4
µg
9
%
Calcium
187.8
mg
19
%
Iron
2.4
mg
13
%
Magnesium
28.8
mg
7
%
Zinc
1.3
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
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