Crustless Superfoods Quiche

Quiche isn’t high up on the list of foods that support healthy brain function. But with a few smart variations in the traditional recipe, this dish can be elevated to higher health standards. The best part is, that you don’t have to sacrifice flavor, texture, or appearance to enjoy a supportive version of this dish. This Crustless Superfoods Quiche is loaded with vitamins and minerals and has fewer calories than its traditional counterpart due to the minimal use of oil in the recipe. For many, sautéing and baking with little oil may feel unusual, but you’ll see how good it can taste!

The easiest way to prepare this dish is in one larger quiche dish, where your family members can serve themselves, rather than making individual quiches. If you don’t own a quiche dish, you can substitute a springform pan, pie dish, or nonstick cake pan. The end result will be just as delicious, regardless of the dish you use.

The word quiche is derived from the German, “kuchen,” meaning “cake.” It originated in the medieval German kingdom of Lothringen, which later became the French region of Lorraine. That’s why Quiche Lorraine is so named!

Our version is a fusion of the healthier Quiche Florentine and Quiche Provencale. Finally, although this recipe calls for six eggs, it serves at least six people, making the total portion just one egg each.

Prep Time: 20 minutes

Cook Time: 30-35 minutes

Servings: 6-8

Ingredients:

• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• 2 cups fresh spinach, chopped
• 1 cup kale, chopped
• 1/2 cup broccoli florets, finely chopped
• 1/2 cup quinoa, cooked
• 1/4 cup chia seeds
• 6 large eggs
• 1 cup unsweetened almond milk (or milk of your choice)
• 1 cup feta cheese, crumbled
• 1/2 cup grated Parmesan cheese
• 1 teaspoon dried Herbes de Provence (or a mix of dried basil, thyme, oregano)
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F.
2. Cook quinoa according to package instructions. In a separate bowl, mix chia seeds with a few tablespoons of water and let them sit for a few minutes until they form a gel-like consistency, while you sauté the vegetables.
3. In a skillet, simmer about 1/2 cup of water over medium heat. Sauté the chopped onions until translucent, then add minced garlic and cook for an additional minute. Add a little water as necessary to prevent burning.
4. Add cherry tomatoes, spinach, kale, and broccoli to the skillet. Sauté until the vegetables are slightly wilted. Set aside to cool.
5. In a large mixing bowl, whisk together eggs and almond milk. Add the cooked quinoa, chia seed mixture, feta cheese, Parmesan cheese, and Herbes de Provence.
6. Season with salt and pepper to taste.
7. Fold in the sautéed vegetable mixture.
8. Lightly spray the quiche dish with cooking spray.
9. Pour the mixture into it and smooth the top with a spatula.
10. Bake uncovered on middle oven rack for approximately 30-35 minutes or until the quiche is set and the top is golden brown.

Allow the quiche to cool for a few minutes before slicing. Serve warm.