High Protein Mixed Veggie Phyllo Quiche

• 分量: 6 servings
• 調理時間: 20 minutes
• 総時間: 1 hour 30 minutes

材料

8 Eggs

1/2 Cup Cottage Cheese

1 Zucchini (thinly sliced)

2 Handfuls Fresh Spinach

1 Large Tomato (chopped)

2 Teaspoons Italian Seasoning

1/2 Teaspoon Kosher Salt

1/2 Teaspoon Ground Black Pepper

1/2 Cup Feta Cheese (crumbled - this is optional, but highly recommended!)

8 Sheets Phyllo Dough (thawed)

手順

Preheat Oven

To make this quiche, start by preheating your oven to 350 F.

Prepare Filling

Next, prepare the quiche filling. Crack the eggs into a large bowl and add in the cottage cheese. Whisk them together well, or use an immersion blender and blend until fully combined.

Chop Vegetables

Then, wash and chop the zucchini, spinach, and tomato, and add them to the bowl with the eggs, alongside the seasonings (the Italian seasoning, sea salt, and ground black pepper). Mix to fully combine.

Grease Skillet

Grab a deep, 10-12 inch cast iron skillet (or pie tin, if desired) and add 1 tablespoon of oil to the bottom of it. Use a rubber spatula or brush to fully coat the oil amongst the bottom of the skillet.

Prepare Phyllo Dough

Next, prepare the phyllo dough crust. Remove the phyllo dough from the package and layer the sheets, one-by-one, inside of the skillet, being sure to overlap them. Allow the edges to hang over the sides. Don't worry if the sheets rip - it's okay!

Add Egg Mixture

Then, pour the egg mixture into the center of the phyllo dough crust.

Fold Phyllo

Fold the edges of the phyllo into the pan - see the video above for an example on how to do this!

Add Feta Cheese

Then, sprinkle the feta cheese on top of the quiche (if using).

Bake Quiche

Transfer the tray to the oven and allow it to bake for 1 hour, or until the center has set. If it needs more time, that's okay! Just keep an eye on the quiche to ensure that the phyllo doesn't burn.

Remove and Cool

Once it's done, remove the quiche from the oven and allow it to cool.

Cut, Serve, and Enjoy

Cut into slices, then serve and enjoy!

栄養

• カロリー: 148 kcal
• 脂肪総量: 6 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 2.4 g
• コレステロール: 14 mg
• ナトリウム: 527 mg
• 炭水化物総量: 18 g
• 食物繊維: 2 g
• 糖質総量: 3 g
• タンパク質: 7 g