Macro-Friendly Quiche - 2 Ways

Updated: Jan 16

Egg whites have always been a staple in our diet as they’re great for adding #volume to food (think: egg white oatmeal, egg white rice), and they contain a complete amino acid profile, which makes them a high quality source of protein. But in an attempt to add some excitement to our dinners, we’ve started dabbling in the world of quiches.


Macro-Friendly, Gluten, Dairy, & Fat Free Butternut Squash Quiche

The best thing about using butternut squash as a crust is the dish naturally takes on more flavor when the squash's juices are released during baking.

Also, it’s relatively easy (especially if you’ve got yourself a handy-dandy mandolin slicer), and it significantly reduces the carbs when compared to traditional quiches.


Recipe Instructions

You Will Need

  • 300g sliced squash (1/4 inch thick)

  • 250g egg whites

  • 7g nutritional yeast

  • 20g unsweetened almond milk

  • 110g mushrooms

  • 50g green bell pepper

  • 50g red bell pepper

  • 30g white onion

  • Sea salt, pepper, & desired other seasonings

Procedure

  1. Preheat the oven to 425 degrees Farenheit

  2. Prepare the squash by removing a layer of skin and cutting the neck in half. Utilizing a knife or mandolin slicer, cut the squash neck into 1/4 inch thick pieces (we mandolin sliced the entire squash, and then measured out the amount we were aiming for)

  3. Line the bottom and sides of a baking dish with the squash slices, overlapping some to make a more complete crust

  4. Place in over for roughly 20 minutes to let the squash cook

  5. Sauté the mushrooms, bell peppers, and onions on the stove. Season with salt/pepper

  6. Fill in any gaps between the cooked squash with the cooked mushrooms, and top with the rest of the vegetable mix

  7. Mix egg whites, almond milk, nutritional yeast, and salt/pepper/other seasonings in a bowl, and pour mixture over the rest of the prepared dish

  8. Bake in oven for about 20 minutes, or until the egg whites have fully cooked

Macronutrients: 50 carbs, 0 fat, 39 protein for the entire dish.



Macro-Friendly, Gluten & Dairy Free Brown Rice Tortilla Quiche

This recipe is quite simple. Same concept as above, but this time we used a Food for Life Brown Rice Tortilla as the quiche crust by simply utilizing a taco bowl baking dish to hold the tortillas bowl-like form.


Recipe Instructions

You Will Need

  • 1 Food For Life Brown Rice Tortilla (or other grain-free tortilla)

  • 195g egg whites

  • 110g mushrooms

  • 115g tomatoes

  • 1/2 cup arugula

  • Salt, pepper, & other desired seasonings

Procedure

  1. Preheat the oven to 400 degrees Farenheit

  2. Line a baking dish with the tortilla so it is shaped into some sort of a bowl/crust

  3. Sauté the bell pepper and mushrooms on the stove, and then pour the cooked veggies, tomatoes, and arugula into the tortilla crust

  4. Mix the egg whites with salt, pepper, and other seasonings of choice and pour over the vegetables and into the crust. Some of the egg whites will leak out of the tortilla, and this is fine! It ends up being a part of the “crust” and holding things together once baked

  5. Bake dish for roughly 45 minutes, more or less depending on how deep/shallow your dish is (the egg whites can take a while to cook in the middle!)

  6. Top with nutritional yeast, additional seasoning, chives, cilantro, etc!

Our favorite topping lately has been chives (green onions). Raw onions are an amazing source of prebiotics that you can get from your diet, not to mention they pack an abundance of flavor with even just a tiny amount.



Macronutrients: 32 carbs, 3 fat, 27 protein for the entire dish.

It's always a good idea to crack an over-easy egg on top, too, for some extra B12 & yolk-porn! (peep below)...