A quick & easy 4-ingredient quiche that’s packed with veg & protein! Perfect for weekend brunches or make-ahead weekday meals.

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 catching up with other members and friends before driving home, swapping out our suit and dress 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.

When 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 plate!), and after about half an hour, we each had polished off our 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! No, it isn’t quite as fluffy as Dad’s omelettes, but it’s still a healthy egg dish packed with fun (and cheesy!) ingredients.

So in honor of Mother’s Day, I’m hosting Brunch Week on the blog, starting with this Skinny Asparagus & Feta Quiche!

Just like Dad’s omelettes, this quiche has three main ingredients—albeit slightly healthier than the piles of bacon and cheese! First up, the asparagus. It’s one of my parents’ favorite veggies, which is why I included it! To make sure the pieces stay soft and don’t have a jarring crunch in the final quiche, we’ll sauté it in a pan with a little basil until it turns tender before layering it 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 it! You’ll want to sprinkle the feta on top of the asparagus in the pan to ensure it stays evenly distributed. It wouldn’t be fair if one person received slices 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. Cracking that many eggs and tossing the yolks would take too much time! Just pour them on top of the rest of the ingredients, and put the pan in the oven to cook.

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

But easy, healthy, and flavorful brunches are definitely my family’s favorite!

Skinny Asparagus & Feta Quiche 5.0 from 1 reviews Print Yields: 8 slices This easy quiche is packed with flavor and protein! It reheats really well, so it’s easy to make ahead and catch a few extra minutes of sleep in the mornings. Store any leftovers in an airtight container in the refrigerator for up to 5 days. 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) Preheat the oven to 325°F, and lightly 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: Remember to 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. Add them to a bowl and whisk until frothy before pouring into the pan.



If using whole eggs, use 10 whole large eggs or 9 whole extra large eggs.



To reheat individual servings, microwave on HIGH for 45-60 seconds, or until heated through.



{gluten-free, clean eating, low fat, low calorie, low carb, high protein} 3.2.2925

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