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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 247.9
  • Total Fat: 17.7 g
  • Cholesterol: 64.3 mg
  • Sodium: 97.7 mg
  • Total Carbs: 13.6 g
  • Dietary Fiber: 3.6 g
  • Protein: 13.0 g

View full nutritional breakdown of Lo-Carb Quiche with Nutty Crust calories by ingredient
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Lo-Carb Quiche with Nutty Crust

Submitted by: ERICACEAE

Introduction

For meals where you want lots of vegetarian protein and a fair amount of healthy fats, but not too many carbs. Rich-tasting and delicious, under 250 cals per slice! For meals where you want lots of vegetarian protein and a fair amount of healthy fats, but not too many carbs. Rich-tasting and delicious, under 250 cals per slice!
Number of Servings: 6

Ingredients

    Crust:
    .5 cup Walnuts
    .5 cup sunflower seeds
    .25 cup mung bean (optional)
    .25 cup brown rice (optional)

    Filling:

    Solid pre-sauteed
    1 onion
    1 cup mushrooms
    1 cup spinach
    1 tbsp canola
    smoked tofu

    Liquid
    2 whole eggs
    .5 cup liquid egg white
    1 cup fat-free pain yogurt
    Salt/pepper & spices to taste.


Directions

Grind the walnuts and sunflower seeds (any nuts can be substituted, really) into a fine mealy powder. We added ground cooked brown rice and mung bean leftovers but I think just water should be enough to make it moist enough to press into the pie plate.
Press nut meal into a 6" pie plate to make a 1/8" crust .

Sautee onions, mushrooms and smoked tofu. Put fillings in the pie crust.

Mix eggs, yogurt and chopped spinach and add to the pie crust.

Bake at 350 until solid (about 15-20 minutes but use your eyes). Covering the top of the crust with foil helps prevent burning.

Serving Size: Cut into 6 equal pieces.

Number of Servings: 6

Recipe submitted by SparkPeople user ERICACEAE.






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