Low Calorie Egg White Breakfast Quiche with Zucchini and Onion
There is something deeply satisfying about pulling a golden, bubbling quiche out of the oven first thing in the morning. This low calorie egg white breakfast quiche with zucchini and onion delivers all of that cosy, savory comfort without the heavy pastry shell or the calorie load that usually comes with a traditional quiche. Each slice clocks in at around 98 calories, carries a solid hit of protein from the egg whites, and keeps things light and fresh thanks to two humble vegetables that work brilliantly together. If you have been searching for a breakfast that actually keeps you full, this is it.
The secret to making this quiche genuinely satisfying rather than just diet food is in the layering of flavour. The onion gets a gentle saute in a little olive oil first, which coaxes out its natural sweetness and takes any harsh raw edge right away. Zucchini, grated and then squeezed dry, folds into the egg white base and creates a wonderfully moist interior without adding excess water that could make the quiche go soggy. A small amount of reduced fat feta cheese scattered through the mixture gives you little pockets of creamy, salty flavour in every bite, bumping up the protein count further while keeping the fat content firmly in check. A sprinkle of dried thyme and a pinch of smoked paprika tie everything together with a warmth that makes this feel anything but boring.
From a nutrition standpoint, this recipe is genuinely a step up from almost any traditional quiche you will find. Swapping whole eggs for egg whites cuts the fat dramatically while keeping the protein high, coming in at around 12 grams per serving. Zucchini is rich in vitamin C, potassium and antioxidants, and it adds fibre that supports digestive health and helps you feel fuller for longer. Going crustless removes the refined flour entirely, making this naturally gluten free and significantly lower in carbohydrates. The onion adds prebiotic fibre to feed your gut bacteria, plus a natural sweetness that means there is absolutely zero need to add any sugar or sauces. This is a recipe built around nourishment first, and it tastes like it was built around flavour first. Both things can be true.
One of the biggest wins with this quiche is how beautifully it fits into a meal prep routine. You can bake it on a Sunday, slice it into six portions, and have breakfast sorted for the working week with minimal effort each morning. It reheats in about two minutes in the microwave or ten minutes in a low oven, and the texture holds up remarkably well across several days in the fridge. You can also bake it in a muffin tin for individual portions that are easy to grab and go. Serve a slice alongside a small handful of cherry tomatoes or some sliced avocado for a complete, balanced breakfast that will carry you comfortably through to lunch without the mid-morning energy crash.
Ingredients
- 1 medium zucchini (grated and squeezed very dry in a clean kitchen towel)
- 1 large yellow onion (finely diced)
- 1 tsp olive oil (for sauteing the onion)
- 8 large egg whites (from fresh eggs or a carton of liquid egg whites)
- 60 ml unsweetened almond milk (or any low calorie plain plant milk)
- 60 g reduced fat feta cheese (crumbled)
- 2 tbsp fresh chives (finely chopped, plus extra to serve)
- 1 tsp dried thyme
- 0.5 tsp smoked paprika
- 0.3 tsp garlic powder
- 0.3 tsp fine sea salt (adjust to taste)
- 0.3 tsp black pepper (freshly ground)
- 1 tbsp grated parmesan (sprinkled on top for a golden crust)
Instructions
- 1
Preheat your oven to 180 degrees Celsius (350 degrees Fahrenheit). Lightly spray a 9-inch pie dish or round baking dish with olive oil cooking spray and set it aside.
A ceramic or glass dish gives you the most even bake and helps the edges set without overbrowning.
- 2
Grate the zucchini on the coarse side of a box grater. Transfer it to a clean kitchen towel, wrap it up tightly and squeeze out as much liquid as you possibly can. This step is non-negotiable for a quiche that sets properly rather than going watery.
Repeat the squeezing process twice if the zucchini seems particularly wet. You will be surprised how much liquid comes out.
- 3
Heat the olive oil in a small non-stick skillet over medium heat. Add the diced onion and cook, stirring occasionally, for 7 to 8 minutes until softened and just starting to turn golden at the edges. Remove from the heat and allow to cool for 5 minutes.
Do not rush the onion. Those extra few minutes of cooking make a real difference to the final flavour of the quiche.
- 4
In a large mixing bowl, whisk together the egg whites and almond milk until fully combined and slightly frothy. Add the dried thyme, smoked paprika, garlic powder, salt and black pepper and whisk again to distribute the spices evenly through the mixture.
- 5
Fold the cooked onion, squeezed zucchini, crumbled feta and chopped chives into the egg white mixture. Stir gently until everything is evenly distributed through the mixture.
Do not overmix at this stage. A few gentle folds are all you need to bring it together.
- 6
Pour the mixture into your prepared baking dish, spreading the vegetables out evenly with a spatula. Sprinkle the grated parmesan evenly over the top.
- 7
Bake in the preheated oven for 30 to 35 minutes, until the centre is fully set and no longer jiggles when you gently shake the dish. The top should be lightly golden and the edges will have pulled away slightly from the sides of the dish.
Start checking at the 28-minute mark. Ovens vary and you want it just set, not rubbery.
- 8
Remove from the oven and allow the quiche to cool in the dish for at least 5 minutes before slicing. This resting time helps the slices hold together cleanly. Scatter a few extra chopped chives over the top before serving.
Nutrition per serving
98kcal
Calories
12g
Protein
4g
Carbs
3g
Fat
1g
Fibre
2g
Sugar
280mg
Sodium
Pro Tips
- ✓
Always squeeze the grated zucchini as dry as possible. Excess moisture is the main reason egg white quiches end up with a watery or loose texture.
- ✓
Liquid egg whites from a carton work just as well as whites from fresh eggs and save you the hassle of separating. Look for a plain, unseasoned variety.
- ✓
Let the quiche cool for at least 5 minutes before slicing. This short rest makes a big difference to how cleanly the slices come out.
- ✓
If your onion starts to catch before it softens, add a tablespoon of water to the pan and lower the heat. The steam will help it along without burning.
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For extra colour and nutrients, scatter a handful of baby spinach leaves or sliced cherry tomatoes over the top of the quiche in the last 10 minutes of baking.
Frequently Asked Questions
Variations
- •
Mediterranean Style
Add a handful of halved kalamata olives, a tablespoon of sun-dried tomatoes and swap the feta for goats cheese. Finish with a pinch of dried oregano for a vibrant, briny flavour profile.
- •
Spicy Green Chilli Version
Stir one finely diced mild green chilli into the onion while sauteing. Add a quarter teaspoon of ground cumin to the egg white mixture and top with a small spoonful of plain Greek yogurt and fresh coriander leaves when serving.
- •
Dairy Free Version
Simply omit the feta and parmesan. Replace with two tablespoons of nutritional yeast stirred into the egg white mixture for a savoury, cheese-like flavour without any dairy. The quiche will still set beautifully and taste deeply satisfying.
- •
High Protein Turkey Addition
Fold in 80 grams of cooked, diced turkey breast into the mixture before pouring into the dish. This adds another 10 to 12 grams of protein per serving and makes the quiche even more filling as a post-workout breakfast.
Substitutions
- •Almond milk → Oat milk, soy milk or skimmed dairy milk (Any plain, unsweetened milk works here. Soy milk will give a small additional protein boost.)
- •Reduced fat feta → Low fat cottage cheese or ricotta (Cottage cheese will give a creamier, milder flavour. Use the same quantity and fold it through gently.)
- •Yellow onion → Red onion, shallots or spring onions (Red onion adds a slightly sweeter, more vibrant colour. Spring onions can be added raw and do not need sauteing, which cuts the prep time.)
- •Fresh chives → Fresh flat leaf parsley or fresh basil (Both work well as a garnish and add freshness. Basil gives a slightly Italian flavour that pairs nicely with the zucchini and feta.)
- •Smoked paprika → Sweet paprika or a pinch of ground turmeric (Turmeric adds an anti-inflammatory benefit and a warm golden colour to the quiche, though the flavour will be slightly earthier.)
🧊 Storage
Store leftover slices in an airtight container in the refrigerator for up to 4 days. Reheat individual slices in the microwave for 1 to 2 minutes on medium power, or in a preheated oven at 160 degrees Celsius for 8 to 10 minutes until warmed through. The quiche can also be frozen in individual slices, wrapped tightly in plastic wrap and stored in a freezer bag, for up to 2 months. Thaw overnight in the fridge before reheating.
📅 Make Ahead
This quiche is ideal for meal prep. Bake it fully on a Sunday, allow it to cool completely, then slice and store in the fridge for easy weekday breakfasts. You can also prepare the vegetable mixture the night before, keeping it covered in the fridge, and simply whisk in the egg whites and pour into the dish the next morning to cut down on morning prep time.
