Egg White Foamy Quiche (Low Calorie)
This unique quiche variation is all about lightness – literally. Instead of the traditional egg and cream base, whipped egg whites provide the airy texture, complemented by low-fat cottage cheese and plenty of fresh vegetables. The idea originated from a cross between a classic French soufflé and a frittata, making it both filling and easy to digest. The key is whipping the egg whites – this is how we achieve a light, airy, and soft quiche. It is important to gently fold it into the vegetable and cottage cheese filling, otherwise the foam may collapse and the baked dish will remain flat. As the vegetables sauté in the pan, the aroma of garlic and nutmeg fills the kitchen, foreshadowing a fresh and healthy end result. This egg white quiche is ideal for those who are mindful of their figure but don't want to compromise on flavor.
Ingredients for this recipe
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Preparation Steps
1
Preheat your oven to 350°F (180°C). Prepare a non-stick pie dish (approx. 9-10 inches/22–24 cm) or grease it with olive oil.
2
Separate the eggs. In a bowl, whisk the egg whites until stiff peaks form. You can do this with a hand mixer or electric mixer – it’s ready when the whites don’t fall out of the bowl when turned upside down.
3
Finely chop the onion and garlic. Grate or finely dice the zucchini. Thoroughly rinse the spinach and drain well.
4
Heat the olive oil in a skillet over medium heat. Sauté the onion for 2-3 minutes until softened. Add the garlic and zucchini, and sauté for another 5 minutes. Add the spinach at the end and cook for 1-2 minutes, until wilted.
5
In a bowl, combine the cottage cheese with the salt, pepper, and nutmeg. Mix in the sautéed vegetables. This will be the base of the filling.
6
Gently fold the whipped egg whites into the cottage cheese and vegetable mixture. Use a spatula, being careful not to deflate the whites – this will ensure a light and airy quiche.
7
Pour the mixture into the prepared pie dish, and spread evenly. The foamy batter will rise beautifully during baking, so don’t fill the dish completely.
8
Bake for 30-35 minutes, or until the top is golden brown and the filling is set. You can check for doneness by inserting a toothpick into the center; it should come out clean.
9
Let the quiche rest for 10 minutes before slicing and serving. It’s delicious served warm or cold, especially with a fresh salad for a light and healthy meal.
