PAGE2 HEALTHYFOODROAD.COM

7 Healthy Quiche Recipes – PRINT SECTION

(click on top of the recipe name you wish to print)

Squash, Bacon, and Mozzarella Quiche

Crustless Spinach Quiche

Mushroom Asparagus Quiche

Spinach Mushroom And Feta Crustless Quiche

Crustless Corn & Zucchini Quiche

Kale & Mushroom Quiche with Spaghetti Squash Crust

Tomato & Feta Quiche with Spaghetti Squash Crust

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Squash, Bacon, and Mozzarella Quiche

Ingredients:

For the Crust:

6.75 ounces all-purpose flour (about 1 1/2 cups)

1/2 teaspoon salt

3 tablespoons chilled unsalted butter, cut into small

pieces

2 tablespoons vegetable shortening, cut into small

pieces

1/4 cup ice water

Cooking spray

For the Filling:

1 tablespoon extra-virgin olive oil

2 cups (1/8-inch-thick) slices yellow squash

2 cups (1/8-inch-thick) slices zucchini

1/4 cup chopped shallots

1 tablespoon chopped fresh thyme

1 cup 2% reduced-fat milk

3/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

4 slices centre-cut bacon, cooked and crumbled

3 large egg whites

3 large eggs

3/4 cup (3 ounces) shredded part-skim mozzarella cheese

How to Make It:

To prepare crust, weigh or lightly spoon flour into dry measuring cups; level with a knife.

Combine flour and 1/2 teaspoon salt in a food processor, and pulse 2 times or until

combined. Add butter and shortening; pulse 4 times or until mixture resembles coarse

meal. With food processor on, add ice water through food chute, processing just until the

mixture is combined (do not form a ball). Press mixture into a 4-inch circle on plastic

wrap, and cover. Refrigerate for 1 hour.

Preheat oven to 400°.

Slightly overlap 2 sheets of plastic wrap on a slightly damp flat surface. Unwrap and

place chilled dough on plastic wrap. Cover dough with 2 additional sheets of overlapping

plastic wrap. Roll dough, still covered, into a 12-inch circle. Place dough in

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Squash, Bacon, and Mozzarella Quiche (cont…)

freezer 5 minutes or until plastic wrap can easily be removed. Remove top sheets of

plastic wrap, and fit dough, plastic wrap side up, into a 9 1/2-inch deep-dish pie plate

coated with cooking spray. Remove remaining plastic wrap from dough. Fold edges

under, and flute. Pierce bottom and sides of dough with fork. Bake at 400° for 15 minutes.

Cool on a wire rack.

Reduce oven temperature to 350°.

To prepare the filling, heat a large non-stick skillet over medium-high heat. Add oil to

pan; swirl to coat. Add squash, zucchini, shallots, and thyme; sauté for 5 minutes or until

squash and zucchini are tender, stirring frequently. Cool the squash mixture slightly.

Combine 1 cup reduced-fat milk and the next 5 ingredients (through eggs) in a large

bowl, stirring with a whisk. Arrange squash mixture evenly over crust, and sprinkle with

3/4 cup mozzarella cheese. Pour the egg mixture over cheese. Bake at 350° for 45

minutes or until filling is set. Cool for 15 minutes on a wire rack. ENJOY! 😋

PAGE5 HEALTHYFOODROAD.COM

Crustless Spinach Quiche

Ingredients:

1 tablespoon vegetable oil

5 eggs, beaten

1 onion, chopped

1 (10 ounce) package frozen chopped spinach,

thawed and drained

1/4 teaspoon salt

3 cups shredded Muenster cheese

1/8 teaspoon ground black pepper

How to Make It:

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9-inch pie pan.

Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring

occasionally, until onions are soft. Stir in spinach and continue cooking until excess

moisture has evaporated.

In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to

blend. Scoop into prepared pie pan.

Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes

before serving. ENJOY! 😋

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PAGE6 HEALTHYFOODROAD.COM

Mushroom Asparagus Quiche

Ingredients:

1 tube (8 ounces) refrigerated crescent rolls

2 teaspoons prepared mustard

1-1/2 pounds fresh asparagus, trimmed and cut

into 1/2-inch pieces

1 medium onion, chopped

1/4 cup butter, cubed

2 large eggs, lightly beaten

2 cups shredded part-skim mozzarella cheese

1/4 cup minced fresh parsley

1/2 cup sliced fresh mushrooms

1/2 teaspoon pepper

1/4 teaspoon garlic powder

1/2 teaspoon salt

1/4 teaspoon each dried basil, oregano and rubbed sage

How to Make:

Separate crescent dough into eight triangles; place in an ungreased 9-in. pie plate with

points toward the centre. Press onto the bottom and up the sides to form a crust; seal

perforations. Spread with mustard; set aside.

In a large skillet, sauté the asparagus, onion and mushrooms in butter until asparagus is

crisp-tender. In a large bowl, combine the remaining ingredients; stir in asparagus

mixture. Pour into crust.

Bake at 375° for 25-30 minutes or until a knife inserted in the centre comes out clean.

Let stand for 10 minutes before cutting.

Freeze option: Cover and freeze unbaked quiche. To use, remove from freezer 30

minutes before baking (do not thaw). Preheat oven to 375°. Place quiche on a baking

sheet; cover edge loosely with foil. Bake as directed, increasing time as necessary for a

knife inserted in centre to come out clean. ENJOY! 😋

PAGE7 HEALTHYFOODROAD.COM

Spinach Mushroom And Feta Crustless Quiche

Ingredients:

8 oz button mushrooms

1 clove garlic, minced

10 oz box frozen spinach, thawed

4 large eggs

1 cup milk

2 oz feta cheese

1/4 cup Parmesan, grated

1/2 cup shredded mozzarella

Salt and pepper to taste

How to Make It:

Preheat the oven to 350ºF. Squeeze the excess moisture from the thawed spinach.

Rinse any dirt or debris from the mushrooms, then slice thinly. Mince the garlic.

Add the mushrooms, garlic, and a pinch of salt and pepper to a non-skillet spritzed lightly

with non-stick spray (or a splash of cooking oil). Sauté the mushrooms and garlic until

the mushrooms are soft and all their moisture has evaporated away (5-7 minutes).

Coat a 9-inch pie dish with non-stick spray. Place the squeeze-dried spinach in the

bottom of the pie dish. Place the sautéed mushrooms on top of the spinach, followed by

the crumbled feta.

In a medium bowl, whisk together the eggs, milk, and Parmesan. Season lightly with

pepper. Pour the egg mixture over the vegetables and feta in the pie dish. Top with the

shredded mozzarella.

Place the pie dish on a baking sheet for easy transfer in and out of the oven. Bake the

crustless quiche for 45-55 minutes, or until the top is golden brown (ovens may vary).

Cut into six slices and serve. ENJOY! 😋

PAGE8 HEALTHYFOODROAD.COM

Crustless Corn & Zucchini Quiche

Ingredients:

2 Tbsp. unsalted butter

2 large zucchinis, thinly sliced

1/4 cup diced yellow onion

1 Tbsp. chopped fresh oregano

1 tsp. chopped fresh thyme

1/4 tsp. salt

1/4 tsp. freshly ground black pepper

1 1/2 cups corn kernels

6 large eggs

1/4 cup heavy cream

1/4 cup ricotta cheese

1 cup (4 oz.) grated Swiss cheese

Fresh parsley (optional garnish)

How to Make It:

Preheat your oven to 375 degrees F.

Melt the butter in a large non-stick skillet over medium heat. Add the zucchini and onion.

Cook for about 5 minutes, and then add the corn kernels. Cook for an additional 5

minutes. Stir in the oregano, thyme, salt and black pepper. Remove from heat.

In a large bowl, whisk together the eggs, heavy cream and ricotta cheese until smooth.

Add the swiss, reserving 2 tablespoons for topping later. Gently fold in the cheese along

with the veggie mixture.

Spray a large pie pan with a non-stick spray and or line it with parchment paper. Pour in

the egg mixture and sprinkle on the remaining swiss cheese. Cover tightly with foil and

bake for 15 minutes. Remove the foil and continue baking for 15 minutes until the quiche

is completely cooked through and puffed up just a little. Let stand at room temperature

for about 5 minutes. Your quiche may deflate just a little. Sprinkle with parsley and serve.

ENJOY! 😋

PAGE9 HEALTHYFOODROAD.COM

Kale & Mushroom Quiche with Spaghetti Squash Crust

Ingredients:

For the Crust:

1 medium spaghetti squash, about 2.5 lbs

1/2 tsp thyme

1/2 tsp onion or garlic powder

1/4 tsp salt

For the Filling:

3 cups mushrooms, sliced

1 medium onion, finely chopped

5 garlic cloves, crushed

2 cups kale, chopped & packed

2 large eggs

1 cup egg whites

1 cup (4 oz) any cheese, shredded (I used 3 cheese blend)

1 cup cottage cheese

2 tsp onion or garlic powder

1 + 1/2 tsp dried thyme, divided

1/2 tsp salt, divided

3/4 tsp freshly ground black pepper, divided

Cooking spray

How to Make It:

Preheat oven to 400 degrees F. Cut squash in half and place face side down on a baking

sheet lined with parchment paper or foil. Bake for 30 minutes, remove from the oven and

set aside to cool until safe to handle.

In the meanwhile, preheat large skillet on high heat and spray with cooking spray. Add

mushrooms and sauté for 5 minutes or until golden brown, stirring occasionally. Transfer

to a medium bowl. Return skillet to medium-high heat and spray with cooking spray. Add

onion and garlic and cook for 2 minutes, stirring frequently. Add kale, 1/2 tsp thyme, 1/4

tsp salt and 1/4 tsp black pepper and sauté until kale is wilted. Transfer to a bowl with

mushrooms and set aside.

To make the crust, seed spaghetti squash and separate flesh into strands using a fork.

Add to a medium bowl along with thyme, onion/garlic powder and salt, and mix to

combine. Transfer to a deep pie dish and press evenly on the bottom and sides using

your hands. Set aside.

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Kale & Mushroom Quiche with Spaghetti Squash Crust (cont…)

In a large bowl, combine eggs with egg whites and whisk for 30 seconds. Add cheese,

cottage cheese, previously cooked mushrooms and kale, 2 tsp onion/garlic powder, 1

tsp thyme, 1/4 tsp salt and 1/2 tsp black pepper and mix to combine. Pour into prepared

crust and flatten with spatula to make sure all vegetables are dunk in the liquid. Bake in

400 degrees F oven for 50 mins or until the knife inserted comes out clean. Let quiche

cool down for at least 30 minutes. Cut into 8 slices and serve hot or cold. ENJOY! 😋

PAGE11 HEALTHYFOODROAD.COM

Tomato & Feta Quiche with Spaghetti Squash Crust

Ingredients:

For the Crust:

1 medium spaghetti squash, halved lengthwise, seeds removed

1 tablespoon extra-virgin olive oil

¼ teaspoon salt

¼ teaspoon pepper

1 large egg, lightly beaten

2 tablespoons grated Parmesan cheese

For the Filling:

2 large Roma tomatoes, chopped

⅔ cup crumbled feta cheese

4 large eggs

1 tablespoon sour cream

1 cup low-fat milk

¼ cup chopped fresh parsley

2 teaspoons chopped fresh thyme

¼ teaspoon salt

⅛ teaspoon ground pepper

How to Make It:

To prepare crust: Preheat oven to 400°F. Brush the cut side of each squash half with oil

and sprinkle with ¼ teaspoon salt and ¼ teaspoon pepper. Place the squash halves, cut-

side down, on a rimmed baking sheet and bake until tender, 40 to 50 minutes.

(Alternatively, place the squash halves, cut-side down, in a microwave-safe dish; add 2

tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10

minutes.) When cool enough to handle, scrape the flesh from each squash half. (You

should have about 4 cups squash.)

Wrap the squash in a tea towel or cheesecloth and squeeze to remove as much liquid

as possible. Coat a 9-inch deep-dish pie pan with cooking spray. Stir the squash, 1 egg

and Parmesan together in a medium bowl. Transfer the mixture to the prepared pan and

press it evenly into the bottom and up the sides of the pan. Bake until the crust is set and

beginning to brown around the edges, about 25 minutes.

To prepare filling and bake quiche: Evenly scatter tomatoes and feta over the crust.

Whisk together eggs and sour cream until smooth. Whisk in milk, parsley, thyme, salt

and pepper. Pour the egg mixture over the other filling ingredients. Reduce oven

PAGE12 HEALTHYFOODROAD.COM

Tomato & Feta Quiche with Spaghetti Squash Crust (cont….)

temperature to 350°F. Bake the quiche until the filling is set in the centre and beginning

to brown slightly, 35 to 45 minutes. Let cool slightly before serving. ENJOY! 😋

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