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Nutrition and food safety
Saturday, 26 March 2016
Step-by-Step Quick and Savory Vegetable "Quiche"
Topic: Recipes

Who doesn't love a QUICKLY made, lower carb, SAVORY vegetable quiche? 


We often fail to make a quiche dish because we don't have time to prepare a pie crust base. So, we might choose a strata, but then resist because we don't want all that bread as the base.

We may be trying to save carbohydrate calories but just don't want to go with the crustless quiche.  

So, here's a suggestion. Make a quick quiche by using a minimal amount of bread base, using 2 "Sandwich Thins", the thin  convenience "bun" that is readily available (in your freezer right now, perhaps?).

And why emphasize SAVORY?

I once met a physician whose specialty was the first cranial nerve--seriously, the OLFACTORY nerve.  There are many conditions that affect the sense of smell and he was an authority on these, but one piece of his research was particularly interesting. It was a small study but with interesting initial findings. The research suggested that if you inhale intensely savory (or intensely sweet) odors while eating a food  for which savory would be appropriate--you are "sated" earlier--meaning you fill up faster. So eating foods that intensify the fragrances of the food, by choice of food, seasonings, herbs, etc--might theoretically fill you up more easily. Maybe that explains why you can get filled up on smaller portion sizes of "rich" French foods, known for their excellent savory and perfected sauces. 

In any case, you are more likely to ENJOY  well seasoned and savory foods than bland, one-dimensional food.  

Build your "Savory Vegetable Quiche".


  1. Preheat oven to 350 degrees.
  2. Start with a lightly oiled 8x8 inch glass pan.
  3. Separate the 2 "thin" buns into a total of 4 slices and place in the bottom of the pan, overlapping if needed to fit in.
  4.  In a separate bowl, combine: 
5. In a 2 cup measuring cup, beat together 4 large eggs and then add enough milk to the eggs to make 1 and 1/2 cups of total volume and whisk together.
6. Add to the vegetable and cheese mixture, blend together.
7. Pour over the sandwich thins.
8. Bake for 50-55 minutes until eggs are completely set.
9. Cool about 5 minutes.
10. Cut into 4 slices and serve.
11.  Finally, you can drizzle a little more "savory" by using a       premade  blue cheese or Ranch or Thousand Island drizzzle       across the top, especially nice with the greens in the quiche.
I drizzled a little blue cheese dressing over my slice in the picture at the beginning of this post. Hopefully, you'll give this quick quiche a try, intensify the SAVORY and see what you think!


Posted by Karen at 16:12 CDT
Updated: Saturday, 26 March 2016 16:17 CDT
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