Starting your day with a protein-rich low glycemic breakfast like this arugula crustless quiche can set the tone for the day. Having a protein rich breakfast helps to decrease blood sugar fluctuations throughout the rest of the day, increases satiety and helps to improve energy. Even if you are incorporating an overnight fast, you want to break your fast with a meal and packed with additional nutrients!
This recipe has a delicious flavor profile with the caramelized vegetables and basil combination. It can be perfect for a weekend brunch with family or something that you can meal prep on the weekends for a quick grab and go breakfast during the week. The recipe is gluten-free and dairy-free and rich in vegetables!
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Arugula Crustless Quiche
Ingredients
- 1 tbsp avocado oil
- 1 c yellow onion, diced
- 1 garlic clove, minced
- 1 c bell pepper, chopped
- 1 large red tomato, diced
- 2 c arugula
- 1 tbsp fresh basil
- 10 large eggs
- ¼ c unsweetened almond milk
- ½ tsp crushed red pepper flakes
- 1 tbsp garlic powder
- 2 medium avocados
- dash of salt
- dash of black pepper
- Optional: pinch of dried rosemary
Instructions
- Preheat oven to 350 F.
- In a large skillet add avocado oil and heat over medium heat.
- When avocado oil heats, add onion, garlic and peppers.
- When the onion starts to brown, add tomatoes.
- After 2 minutes add arugula and basil and cook all vegetables for another 3 minutes.
- Pour vegetable mixture into a large round baking dish.
- Dab vegetables with a paper towel to remove excess water.
- In a medium size bowl, whisk eggs, almond milk, salt, pepper, garlic powder and red pepper flakes.
- Pour egg mixture over the vegetables in the baking dish.
- Bake for 25-30 minutes.
- Serve each piece of quiche with ? of an avocado.
Nutrition Facts
Arugula Crustless Quiche
Serves: 4 persons
| Amount Per Serving: | ||
|---|---|---|
| Calories | 313kcals | |
| % Daily Value* | ||
| Total Fat 22.2g | 33.8% | |
| Saturated Fat 5.2g | 25% | |
| Trans Fat 0g | ||
| Cholesterol 466.3mg | 155.3% | |
| Sodium 223.2mg | 9.3% | |
| Total Carbohydrate 510.8g | 170% | |
| Dietary Fiber 3.6g | 12% | |
| Sugars 4.4g | ||
| Protein 17.8g | ||
| Vitamin A 16% | Vitamin C 62% | |
| Calcium 12% | Iron 13% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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