Asparagus & Feta Quiche

 
When I was around nine years old, my dad and I began the tradition of Sunday brunches after church. When the service ended, we’d mingle for a bit in the courtyard to catch up with other members and friends before driving home, swapping out suits and dresses for sweats, and heading into the kitchen for quality father-daughter time spent around the stove.  

Since I was still a little apprehensive handling hot pans, my job was to grate the big block of sharp cheddar cheese and whisk together three eggs at a time in a small bowl. Dad looked on from the stove, double-checking whenever I asked, where he fried thick strips of bacon to crispy perfection.
 

 
After the meat cooled, I crumbled it into tiny bits while Dad prepared a smaller pan for cooking. When I nodded, signaling all of the prep was finished, he’d pour in the first batch of eggs, I’d slide a piece of whole wheat bread into the toaster, and we’d both call out to Mom to come to the kitchen for the first meal.

We repeated the process two more times (my brother was a bit too young and picky back then for his own!), and after about half an hour, we each had polished off a bacon and cheese omelette with a side of buttered toast. Although we always looked forward to Sunday mornings and this cozy tradition, we all agreed it would’ve been better to sit down together. Eating in shifts wasn’t fun!
 

 
Eventually, after moving away for college and starting this food blog, I realized the perfect solution had been hiding under our noses the whole time… A quiche! Although not quite as fluffy as Dad’s omelettes, it’s still a healthy egg dish packed with fun (and cheesy!) ingredients.

And I used some of my family’s favorites to make this healthy asparagus and feta quiche! Just like those omelettes, it’s quick and easy to make. This crustless quiche is also perfect for brunch — as well as breakfast and a light lunch or dinner!
 

HOW TO MAKE A HEALTHY ASPARAGUS AND FETA QUICHE

Just like Dad’s omelettes, this crustless quiche has three main ingredients — although more vegetarian-friendly than those original piles of bacon! First up, the asparagus. It’s one of my parents’ favorite veggies, which is why I included it!

To help your healthy quiche bake evenly, you’ll slice the asparagus into small ¼”-round discs. To make sure those pieces turn out beautifully tender and soft in your finished quiche (without any jarring crunch!), you’ll sauté them in a pan with a little basil until they turn tender before layering them into the pan.
 

 
Next, the feta. My parents probably wouldn’t approve of a quiche without cheese! They’re big fans of the soft crumbled varieties like bleu, gorgonzola, and goat… And I love them too — because I don’t have to pull out a knife or cheese grater to prep them!

To ensure it stays evenly distributed, you’ll sprinkle the feta on top of the asparagus in the pan, rather than whisking it into the egg mixture. It wouldn’t be fair if one person received a slice with all of the cheese and everyone else got none!
 

 
To keep the quiche light and protein-packed, I opted to use liquid egg whites from a carton (like this!). It also saves time! Just pour them on top of the rest of the ingredients, and pop the pan into the oven to bake.

Tip: You can easily use regular egg whites, if you prefer — or even whole eggs! I’ve shared how to do either of these in the Notes section of the recipe.

And that’s all there is to it! Almost too easy, if you ask me…
 

FAQS ABOUT THIS HEALTHY ASPARAGUS AND FETA QUICHE

Is this asparagus and feta quiche high protein, low carb, gluten-free, low calorie, low fat, or clean eating?
Yes — to everything! By using egg whites, this quiche is high protein, low calorie, and low fat. Because it’s crustless, it’s naturally low carb and gluten-free as well.

Can I substitute a different cheese?
Absolutely! Feel free to use your favorite soft crumbled cheese. You can also use freshly grated cheeses that melt well instead!

Can I use something besides basil — or in addition to it?
Sure thing! My family also enjoys this herbs de Provence blend. You’re welcome to play around with the amount to suit your tastes too!

Can I use regular egg whites? Or whole eggs?
Yes again! See the Notes section of the recipe for how to do that.

What’s the best way to store this healthy asparagus and feta quiche? And how long will it last?
Store any leftover quiche in an airtight container in the refrigerator. It should keep for at least three days, if not longer. (It reheats nicely in the microwave, if you’d like to enjoy your leftovers warm!)
 

 
Easy, healthy, and flavorful brunches are definitely a family favorite! And when you make your own, would you mind leaving a comment and rating the recipe? (You can also snap a picture and share it with me on Facebook!) I’d love to hear what you think of this healthy asparagus and feta quiche!

Asparagus & Feta Quiche

© Amy's Healthy Baking

Yields: 8 slices

This easy quiche is packed with protein and flavor! It reheats really well, so it’s easy to make ahead and catch a few extra minutes of sleep in the mornings. Leftovers will keep for at least 3 days if stored in an airtight container in the refrigerator.

5 from 1 vote

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Ingredients 

• 2 cups (265g) sliced asparagus, cut into ¼”-thick rounds (about 1 medium bunch)
• 1 tsp dried basil
• ¼ cup (28g) crumbled feta cheese
• 1 ¾ cups (420mL) liquid egg whites (from a carton – and see Notes!)

Instructions

• Preheat the oven to 325°F, and coat a 9”-round cake pan with nonstick cooking spray.
• Lightly coat a large skillet with nonstick cooking spray, and briefly preheat over medium-low heat. Add the asparagus, and sprinkle the basil over the top of the vegetables. Sauté for 3-4 minutes, or until tender. Transfer the asparagus to the prepared baking pan.
• Evenly sprinkle the feta over the asparagus. Carefully pour in the liquid egg whites. Bake at 325°F for 30-35 minutes, or until the center is set. Cool in the pan for at least 5 minutes before slicing and serving.

Notes

IMPORTANT EGG WHITES NOTE + ALTERNATIVES – READ BEFORE BEGINNING: Remember to thoroughly shake the carton of egg whites before measuring and pouring!

 

If you prefer to crack regular eggs instead of using liquid egg whites from a carton, you’ll need about 12 extra large egg whites or 15 large egg whites. If you'd like to use whole eggs, you'll need 10 whole large eggs or 9 whole extra large eggs. For any of these options, add them to a bowl and whisk until frothy before pouring into the pan.

 

SEASONING NOTE: You're welcome to modify the amount of basil to suit your tastes — or even substitute other herbs and/or seasoning blends! (My family also enjoys this herbs de Provence blend.)

 

CHEESE ALTERNATIVES: Feel free to use your favorite soft crumbled cheese instead (ie goat cheese, gorgonzola, etc)! You can also substitute freshly grated cheeses that melt well (ie mozzarella, cheddar, etc).

 

HOW TO STORE: Store leftover quiches in an airtight container in the refrigerator. They should keep for at least three days, if not longer. If you'd like to enjoy leftover quiches warm, try reheating in the microwave for 20-30 seconds, depending on the wattage of your microwave.

 

{gluten-free, sugar-free, clean eating, low fat, low calorie, low carb, high protein}

DID YOU MAKE THIS RECIPE?I'd love to hear what you think of it in a comment below! If you take a picture, tag @amys.healthy.baking on Instagram or use the hashtag #amyshealthybaking.

View Nutrition Information + Weight Watchers Points
 
 
You may also like Amy’s other recipes…
♡  Broccoli & Cheddar Turkey Quiche
♡  Broccoli, Ham & Spinach Quiche
♡  Ham & Cheese Spinach Quiches
♡  Chicken Fajita Quiche
♡  Kale & Tomato Quiche
♡  Butternut Squash & Kale Quiche
♡  …and the rest of Amy’s healthy breakfast recipes!