This Zucchini Goat Cheese Quiche is a delightful low-carb dish perfect for breakfast, brunch, or even a light lunch. It features tender zucchini, tangy goat cheese, and a creamy egg custard baked to golden perfection. This quiche is gluten-free and packed with fresh veggies and protein, making it a wholesome and satisfying meal.
FULL RECIPE
Ingredients
- 1 medium zucchini, thinly sliced
- 4 large eggs
- 1 cup heavy cream or half-and-half
- 4 ounces goat cheese, crumbled
- 1/2 cup shredded mozzarella cheese
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon dried thyme or fresh thyme leaves
- Optional: fresh basil or parsley for garnish
Directions
- Preheat your oven to 350°F (175°C).
- In a skillet, heat olive oil over medium heat. Add onion and garlic, sauté until translucent and fragrant, about 3-4 minutes.
- Add the zucchini slices and cook for another 4-5 minutes until slightly softened. Remove from heat and let cool slightly.
- In a large bowl, whisk together eggs, heavy cream, salt, pepper, and thyme.
- Stir in the sautéed zucchini mixture, goat cheese, and shredded mozzarella.
- Pour the mixture into a greased 9-inch pie dish or quiche pan.
- Bake for 35-40 minutes or until the quiche is set and the top is lightly golden. A knife inserted into the center should come out clean.
- Let the quiche cool for a few minutes before slicing. Garnish with fresh basil or parsley if desired. Serve warm or at room temperature.
Nutritional Information
- Calories: 240 kcal
- Protein: 12 g
- Fat: 19 g
- Saturated Fat: 9 g
- Carbohydrates: 4 g
- Fiber: 1 g
- Sugar: 2 g
- Cholesterol: 210 mg
- Sodium: 320 mg
The Health Benefits of Zucchini in the Quiche
Zucchini is a nutrient-dense vegetable that adds volume and fiber to this quiche without adding many calories. It’s rich in antioxidants like vitamin C and manganese, which help combat oxidative stress and inflammation. Including zucchini in the quiche boosts its nutritional value while keeping it light and fresh, making it ideal for health-conscious eaters.
Why Goat Cheese is a Perfect Choice
Goat cheese offers a tangy and creamy flavor that complements the mildness of zucchini beautifully. It is also easier to digest for many people compared to cow’s milk cheese, due to its lower lactose content. Goat cheese adds richness and a slightly tangy profile that elevates the overall taste without overpowering the other ingredients.
Low-Carb and Keto-Friendly Qualities
This quiche fits perfectly into low-carb and ketogenic diets since it uses no traditional crust made from flour. Instead, the focus is on eggs, cheese, and vegetables, which provide protein and healthy fats. This makes it an excellent option for anyone watching their carbohydrate intake but still wanting a filling and delicious meal.
Versatility in Meal Planning
Zucchini Goat Cheese Quiche can be served at any time of the day — from breakfast to lunch or even dinner. Its balance of protein, fats, and vegetables makes it a flexible dish that can be paired with salads or enjoyed on its own. This versatility makes it a great recipe to have on hand for various occasions.
Seasonal and Fresh Ingredients
One of the best things about this quiche is its use of fresh, seasonal zucchini. During the summer months when zucchini is at its peak, this dish really shines. Using fresh, locally sourced ingredients enhances the flavor and nutritional content, making the quiche taste vibrant and wholesome.
Gluten-Free and Suitable for Special Diets
Because this recipe omits any crust made from wheat or gluten-containing flour, it’s naturally gluten-free. This makes it suitable for people with gluten sensitivities or celiac disease. It’s also adaptable for those following paleo or Whole30 diets by substituting dairy if needed.
Creaminess and Texture Balance
The combination of goat cheese and heavy cream creates a creamy custard filling that contrasts nicely with the tender zucchini slices. This balance of creamy and slightly firm textures is what makes the quiche satisfying and enjoyable. The slight caramelization on top adds a pleasant golden crust.
Flavor Profile and Herb Usage
The use of fresh or dried thyme adds an earthy herbal note that pairs perfectly with the mild zucchini and tangy cheese. Garlic and onion bring subtle savory depth without overpowering the delicate flavors. This careful layering of flavors makes the quiche complex yet approachable.
Easy to Customize and Adapt
This recipe lends itself well to modifications based on what you have on hand. You can add spinach, mushrooms, or substitute cheeses like feta or ricotta. For added protein, cooked bacon or ham could be incorporated. Its adaptability means it can be tailored to suit different tastes and dietary needs.
Ideal for Meal Prep and Leftovers
Zucchini Goat Cheese Quiche holds up well when refrigerated, making it an excellent choice for meal prep. Leftovers can be reheated in the oven or microwave and still retain their texture and flavor. This makes it convenient for busy weekdays or packing lunches.
Presentation and Serving Suggestions
While simple on its own, serving this quiche with a fresh green salad or roasted vegetables elevates the meal. A drizzle of olive oil or a sprinkle of fresh herbs on top right before serving enhances its appearance and flavor. It’s an elegant yet effortless dish suitable for casual or more formal settings.
Environmental Impact and Sustainability of Ingredients
Choosing zucchini and goat cheese for this quiche also aligns with more sustainable eating habits. Zucchini is a fast-growing vegetable that requires relatively low resources compared to many other crops, making it an eco-friendly choice. Goat cheese production generally has a smaller carbon footprint than cow’s milk cheese, as goats require less feed and water. By incorporating these ingredients, the recipe supports more sustainable food practices without compromising on taste or nutrition.
Conclusion
Zucchini Goat Cheese Quiche is a delicious and nutritious dish that combines fresh vegetables, creamy cheese, and wholesome eggs into a versatile, low-carb meal. Its health benefits, adaptability, and ease of preparation make it a standout recipe for anyone seeking flavorful yet light options. Whether for breakfast, lunch, or dinner, it offers a satisfying and elegant way to enjoy seasonal produce and wholesome ingredients.