Pumpkin and spinach crustless quiche is a delicious and healthy option for breakfast, lunch, or dinner. This nutrient-dense dish is packed with vegetables, protein, and healthy fats, making it perfect for those who are looking for a nutritious meal that's easy to prepare. The combination of pumpkin, spinach, red pepper, and feta cheese offers a delightful mix of flavors and textures, while the crustless nature makes it a low-carb choice. Let's dive into cooking this flavorful quiche!
- For even cooking, ensure that all vegetables are chopped to similar sizes.
- Sauté the garlic and onions first to enhance their flavors before adding other vegetables.
- Allow the quiche to cool for a few minutes after baking to help it set before slicing.
- Feel free to substitute the feta with your favorite cheese like goat cheese or cheddar for a different flavor profile.
- For a creamier texture, you can replace some of the milk with cream or a non-dairy alternative.
This pumpkin and spinach crustless quiche is not only easy to make but also packed with nutrients and flavors. By following the steps and tips outlined, you'll create a delicious meal that can be enjoyed hot or cold. Whether you're serving it for a family brunch or preparing it as a meal prep dish for the week, this quiche is sure to be a hit. Enjoy your delicious and healthy creation!
Nutrition Facts | |
---|---|
Serving Size | 360 grams |
Energy | |
Calories 270kcal | 13% |
Protein | |
Protein 16g | 11% |
Carbohydrates | |
Carbohydrates 20g | 6% |
Fiber 3.32g | 9% |
Sugar 10g | 10% |
Fat | |
Fat 16g | 20% |
Saturated 6g | 19% |
Cholesterol 330mg | - |
Vitamins | |
Vitamin A 780ug | 87% |
Choline 280mg | 51% |
Vitamin B1 0.24mg | 20% |
Vitamin B2 0.72mg | 55% |
Vitamin B3 1.50mg | 9% |
Vitamin B6 0.43mg | 26% |
Vitamin B9 130ug | 32% |
Vitamin B12 1.18ug | 49% |
Vitamin C 50mg | 55% |
Vitamin E 3.24mg | 22% |
Vitamin K 110ug | 95% |
Minerals | |
Calcium, Ca 210mg | 16% |
Copper, Cu 0.28mg | 31% |
Iron, Fe 3.09mg | 28% |
Magnesium, Mg 70mg | 17% |
Phosphorus, P 340mg | 27% |
Potassium, K 880mg | 26% |
Selenium, Se 27ug | 50% |
Sodium, Na 350mg | 23% |
Zinc, Zn 2.47mg | 22% |
Water | |
Water 300g | - |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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