Mushroom Vegetable Quiche


  • 250ml egg whites
  • 3 whole eggs
  • 100g asparagus
  • 100g courgette
  • 2 tbsp parsley, chopped
  • 1 red pepper, diced
  • 60g protein (or low fat) cheese
  • 150g mushrooms, chopped
  • 1 tbsp butter
  • 2 garlic cloves, sliced


Heat the oven to 200C and set the rack on middle setting. Whisk together the eggs and egg whites, season with pepper and set aside. Fry the mushroom slices along with sliced garlic in the butter for a few minutes then set aside to cool. Meanwhile, chop up courgette and asparagus into bite sized pieces and add to the egg mixture. Add the courgette, cheese and parsley and finally pour in the garlic mushroom slices. Make sure the ingredients are all thoroughly mixed and pour the quiche ‘batter’ into an oiled or buttered oven proof glass dish. Cook in the oven for about 40-45 minutes. When ready, slice and serve immediately. In case of meal prep, you can leave it to cool and then store in the fridge for several days in an airtight container.

Tip: This whole quiche is only 600kcal, which means you can easily add a protein source to the recipe and make it even more filling.

Energy per serving (makes 4): 150kcal, 18g protein, 6g fat and 4g carbs.

%d bloggers like this: