The Most Decadent Low-Fat, Gluten-Free Quiche

I am not going to pretend that I’m a Suzie Homemaker, after all I used my oven as shoe storage until last year! But when I do find something I love, I became a creepy evangelist about it.  Ala my latest discovery of this low-fat gluten-free quiche. I love normal person quiche, the problem is that it’s usually loaded with a buttery crust (yum) and heavy cream (double yum). However, big girl is on a diet, so I needed to cut back and find healthy alternatives to my favorite dishes.

I found a recipe on Pinterest buuuuttttt I modified that shit because I wanted to make it even healthier (and I love goat cheese).

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Crust Ingredients:

• • 1 medium spaghetti squash, about 2.5 lbs ( I bought two because they were smaller)
  • 1/2 tsp pepper
  • 1/2 tsp Nutritional Yeast
  • 1/2 tsp salt

Filling Ingredients:

• 3 cups mushrooms, sliced
• 1 medium onion, finely chopped
• 5 garlic cloves, crushed
• 2 cups kale, chopped & packed
• 7 egg whites
• 1 cup (4 oz) goat cheese, I used a thyme goat cheese
• 1 cup feta cheese
• 1 cup fat free cottage cheese
• 2 tsp nutritional yeast
• 1/2 tsp salt
• 3/4 tsp freshly ground black pepper
• Cooking spray (I use Coconut Oil Cooking Spray)

To prep spaghetti squash:

1. Heat oven to 400 F. Use a sharp knife to cut slits into the squash.
2. Put squash in microwave for 5 minutes
3. Carefully (because it’s hot as fuck) slice squash in half lengthwise and scoop out seeds.
4. Place squash cut side down on baking sheet and roast until tender, 30 – 40 minutes.
5. Use a fork to scrape out “spaghetti.”

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Cook Pretty with these tools:

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While that’s baking…

1. In a large skillet on medium-high heat and spray with cooking spray.
2. Add mushrooms and saute for 5 minutes or until golden brown, stirring occasionally.
3. Transfer to a medium bowl.
4. Return skillet to medium-high heat and spray with cooking spray.
5. Add onion and garlic and cook for 2 minutes, stirring frequently.
6. Add kale, 1/2 tsp Nutritional Yeast, 1/2 tsp salt and black pepper and saute until kale is bright green and soft.
7. Transfer to a bowl with mushrooms and set aside.
8. In another large bowl, whisk egg whites until fluffy.
9. Add the three cheeses
10. Transfer the previously cooked mushrooms and kale bowl to the egg/cheese mixture.
11. Set aside.

 

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To make the crust…

1. Separate spaghetti squash flesh into strands using a fork.
2. Add to a medium bowl along with Nutritional Yeast, pepper and salt, and mix to combine.
3. Transfer to a deep pie dish and press evenly on the bottom and sides using your hands. I sprayed my hands with cooking spray because the squash is sticky.

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Add the Bowl Mixture to Crust and Bake…

1. Pour the kale, mushroom, egg mixture into the prepared crust and flatten with spatula to make sure all vegetables are soaking in the liquid.
2. Bake in 400 degrees F oven for 40 mins or until the knife inserted comes out clean.
3. Let quiche cool down for at least 30 minutes.

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Approximate Nutritional Info

Servings Per Recipe: 8

Amount Per Serving = 1 slice:
Calories: 170.1
Total Fat: 6.4 g
Cholesterol: 61.5 mg
Sodium: 498.4 mg
Total Carbs: 14.5 g
Dietary Fiber: 3.3 g
Protein: 14.0 g

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Shop the Gear…

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I absolutely love this dish and used it for my meal prep this week. I hope you will make this at home because it is so decadent and delicious!

XO,
EV

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