Vegetable Quiches

Prep: 25 minutes     Bake: 25 minutes     Stand: 5 minutes     Oven: 375°F     Makes: 6 servings


  • Nonstick olive oil cooking spray
  • 3 7- or 8-inch whole wheat flour tortillas
  • 2 ounces reduced-fat Swiss, cheddar or mozzarella cheese, shredded (1/2 cup)
  • 1 cup broccoli florets
  • 1/2 of a small red bell pepper, cut into thing bite-size strips
  • 4 eggs
  • 3/4 cup evaporated fat-free milk
  • 1/4 tsp. dried thyme, crushed
  • 1/8 tsp. kosher salt
  • 1/8 tsp. freshly ground black pepper
  • Thin strips red bell pepper (optional)


  1. Preheat oven to 375°F. Coat six 6- to 7-inch individual round baking dishes or pans* with nonstick cooking spray. Carefully press tortillas into dishes or pans. Sprinkle with cheese.
  2. In a small covered saucepan cook the broccoli and bell pepper strips in a small amount of boiling water about 3 minutes or until crisp-tender. Drain well. Sprinkle cooked vegetables over cheese in baking dishes.
  3. In a medium bowl whisk together eggs, evaporated fat-free milk, thyme, kosher salt, and black pepper until well mixed. Pour egg mixture over vegetables in baking dishes. Place on baking sheet.
  4. Bake for 25 to 30 minutes or until puffed and a knife inserted near the center of each comes out clean. Let stand for 5 minutes before serving. If desired, garnish with additional strips of bell pepper.

Nutrition facts per serving: 185 cal., 8 g total fat (3 g sat. fat), 151 mg chol., 314 mg sodium, 13 g carbo., 6 g fiber, 15 g pro.

Exchanges: 1/2 Vegetable, 1/2 Starch, 2 Medium-Fat Meat

*Note: Or coat six 6-ounce custard cups with nonstick cooking spray. Cut each tortilla into 6 wedges. To form crust, press 3 tortilla wedges into each custard cup with the points toward center. Tortillas do not have to cover cups completely. Continue as directed

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