• 3/4 cup whole wheat bread crumbs (panko)
  • 1/2 cup assorted petite diced veggies (example: spinach/tomato/onion)
  • 2 tablespoons Parmesan cheese (included in analysis but may substitute ¼ cup fat-free shredded cheese (not included in analysis)
  • 8-10 egg whites (16 ounce carton fat-free egg substitute)
  • ½ cup skim milk
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ¼ teaspoon salt
  • fresh ground pepper to taste
  • 1 tablespoon fresh parsley, minced (if desired)
  • Non-stick spray


  • Preheat oven to 400 degrees
  • Lightly spray (2 seconds) a nine-inch pie pan with non-stick spray
  • Distribute bread crumbs and and gently pat into pan
  • Sprinkle the assorted veggies and cheese into pan onto crumbs
  • In a medium bowl whisk together eggs and milk and spices
  • Gently pour over the veggies into the pan
  • Bake for about 30-40 minutes or until knife comes out clean in middle
  • Let cool slightly and serve.
Veggie Quiche Nutrition Facts

Serving Size

1 Slice


4 Servings


Cut into 4 pieces as a main course. (smaller cuts if serving as a side dish)