When I’m bored of “typical” meal prep lunches.. I make quiche.
And I know, what you might be thinking is.. quiche takes forever to make, it’s not even that healthy, and it’s super high calorie.
And that might be true for regular quiche, but this is not any old regular quiche we’re making.. this is low calorie, high protein, healthy quiche!
What I love about quiche is that you can eat it for breakfast, lunch or dinner.. and you can eat it hot or cold. So it makes great meal prep cause it’s so versatile. My favorite time to eat it is for lunch though!
Hope you love this as much as I do!
Liezl
Ingredients:
- 8 eggs (or vegan egg replacer, I like Just Egg)
- 1 cup milk (whole dairy or unsweetened soy)
- 150 g Greek feta (or vegan feta)
- ¼ cup mozzarella (or vegan mozzarella)
- ¼ cup parmesan (or vegan parmesan)
- 15 to 20 kalamata olives (pitted, sliced), OR 1/3 cup sun-dried tomatoes (oil drained, sliced)
- ½ small onion
- 110 g (4 oz) mushrooms
- 50 g baby spinach
- 1 tbsp cooking oil
- ½ tsp onion powder
- ¼ tsp salt
- ¼ tsp pepper
Steps:
- Preheat oven to 360 F (180 C).
- Chop ½ small onion, slice 110 g (4 oz) mushrooms, and wash and dry 50 g baby spinach.
- Heat a pan on the stove to medium-high, and add ½ tbsp cooking oil and the chopped onion (optionally you can add crushed fresh garlic). Toss for a few minutes until it’s become lightly browned.
- Add the sliced mushrooms and baby spinach to the pan, and cook for another 5–10 minutes until almost all of the moisture has cooked out. This step is very important, or your quiche may end up watery/crumbly.
- Grease a pie dish / baking pan (I use 9.5 inch pie dish) with another ½ tbsp cooking oil, and add the cooked vegetables to the dish.
- Remove any excess liquid from 150 g crumbled Greek feta (or vegan feta) and add to the dish with the vegetables.
- Crack 8 eggs into a mixing bowl (or vegan egg replacer, I like Just Egg), and whisk with a fork. Then mix in 1 cup milk (whole dairy or unsweetened soy), ¼ cup grated parmesan (or vegan parmesan), ½ tsp onion powder, ¼ tsp salt, and ¼ tsp pepper.
- Pour the egg mix over the vegetables and the feta in the pie dish, and top with ¼ cup grated mozzarella (or vegan mozzarella) and 1/3 cup sun-dried tomato slices (oil drained). I like to stir the sun-dried tomato slices into the top a bit.
- Bake for 40–45 minutes, until the top has become slightly golden.
- Slice the quiche into 8 slices, and serve between 4 containers (I use 36 oz). (If your quiche is watery/crumbly, you may have left too much liquid in the vegetables when cooking. You can leave it in the fridge for a while to help firm it up before cutting. You can also blot up any excess liquid at the bottom of the quiche with paper towels as a last resort).
- Cover all containers with airtight lids and store in the fridge for 4 to 5 days.
12 weeks of high protein meal prep recipes
This recipe is from my NEW book ‘Meal Prep For The Busy Girl’ – if you like this there’s 12 weeks of meal prep in the book!
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Photos by Rob Williams for liezljayne.com, recipe and video by Liezl Jayne for liezljayne.com