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!
The best way to address inflammation and blood sugar imbalances is getting consistent with strategic meal plans that take you from eating “healthy” to eating optimal. Join The Being Collective, my membership community for weekly anti-inflammatory meal plans, weekly recorded calls with myself and my functional medicine nutritionists, monthly Q&As with me, and an empowering community of women. One healthy meal or one workout isn’t going to move the needle but a proven system and long-term consistency will!
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.
BeingBrigid
Tired of Feeling Foggy, Bloated, or Depleted?
A complete plan to feel better, built for real life
In our science-backed nutrition and lifestyle membership you'll work a team of Registered Dietitians and get everything you need to reduce inflammation, improve energy, and feel better. No rigid calorie counting. No mystery supplements.
