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This Zucchini Goat Cheese Quiche is a light and satisfying dish, perfect for a wholesome breakfast or a nutritious lunch. With its creamy goat cheese, fresh zucchini ribbons, and a low-carb crust (or crustless option), it’s a favorite among those who crave elegance and nutrition in every bite. Whether served warm or chilled, this quiche delights with its tangy richness and garden-fresh appeal.

FULL RECIPE

Ingredients

1 tablespoon olive oil
1 medium zucchini, thinly sliced or shaved into ribbons
1 small red onion, thinly sliced
4 large eggs
1 cup heavy cream or half-and-half
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon dried thyme
1/4 teaspoon garlic powder
1/2 cup crumbled goat cheese
1/4 cup grated Parmesan cheese (optional)
1 prepared low-carb or almond flour crust (or go crustless)
Fresh basil or parsley, for garnish (optional)

Directions

Preheat the oven to 375°F (190°C). If using a crust, pre-bake it for 7–8 minutes until slightly golden.
Heat olive oil in a skillet over medium heat. Sauté the red onion until softened, about 3 minutes. Add zucchini and cook until just tender, about 4–5 minutes. Remove from heat and let cool slightly.
In a mixing bowl, whisk together eggs, cream, salt, pepper, thyme, and garlic powder.
Spread the zucchini and onion mixture evenly over the crust (or directly in the pie dish for crustless).
Sprinkle crumbled goat cheese over the vegetables. Pour the egg mixture on top.
Optionally, add Parmesan cheese for a deeper savory layer.
Bake in the preheated oven for 30–35 minutes or until the center is set and top is lightly golden.
Let it rest for 10 minutes before slicing. Garnish with herbs if desired. Serve warm or chilled.

Nutrition Facts

Serving Size: 1 slice (1/8 of quiche)
Calories: 210
Total Fat: 17g
Saturated Fat: 8g
Cholesterol: 135mg
Sodium: 280mg
Total Carbohydrates: 5g
Dietary Fiber: 1g
Sugars: 2g
Protein: 9g
Calcium: 90mg
Iron: 1.1mg
Vitamin A: 750 IU
Vitamin C: 6mg

Health Benefits of Zucchini

Zucchini is a nutrient-dense, low-calorie vegetable that’s rich in water and fiber, making it an excellent addition to a health-conscious diet. It contains vitamins A and C, potassium, and antioxidants that promote eye health, reduce inflammation, and support a healthy heart. Its mild flavor and soft texture when cooked make it perfect for quiches, where it blends beautifully with creamy ingredients.

Why Goat Cheese is a Smart Choice

Goat cheese is not only deliciously tangy and creamy, but it’s also easier to digest than cow’s milk cheese for many people. It contains less lactose and a different protein structure, making it more tolerable for the lactose-sensitive. Rich in calcium, protein, and healthy fats, goat cheese enhances the nutritional profile of the quiche while lending a gourmet touch.

Low-Carb and Keto-Friendly Meal Option

This Zucchini Goat Cheese Quiche is ideal for anyone following a low-carb or ketogenic diet. Whether made with an almond flour crust or served crustless, it keeps the carb count low while delivering satisfying flavor and nutrition. This makes it a suitable dish for those looking to control blood sugar or reduce carbohydrate intake without sacrificing enjoyment.

Versatile Meal for Any Time of Day

Quiche is incredibly versatile and can be served for breakfast, brunch, lunch, or dinner. It’s a practical dish for meal prepping or hosting, as it can be served warm or cold and pairs well with a variety of sides like salads, soups, or roasted vegetables. This flexibility makes it a staple in any home cook’s repertoire.

Perfect for Meal Prep and Leftovers

One of the greatest benefits of quiche is how well it stores and reheats. The Zucchini Goat Cheese Quiche can be made ahead of time, refrigerated, and reheated for quick meals throughout the week. It retains its flavor and texture, making it a reliable choice for busy schedules or planned weekly meal rotations.

Elegant Yet Easy to Prepare

Despite its sophisticated appearance and flavor, this quiche is simple to make with minimal culinary experience required. With a straightforward prep process and basic ingredients, it allows anyone to create a gourmet-like dish that impresses guests or elevates a weekday meal with ease.

Great for Gluten-Free Diets

By using a gluten-free crust or omitting the crust entirely, this quiche becomes an excellent choice for people avoiding gluten. Many almond or coconut flour crust recipes serve as a great substitute for traditional pastry, adding a nutty flavor while keeping the dish accessible for those with dietary restrictions.

Customizable with Seasonal Vegetables

While zucchini is the star, this quiche is easily adaptable to include other seasonal or leftover vegetables such as spinach, bell peppers, mushrooms, or tomatoes. These variations allow the cook to experiment based on what’s in season or what’s available in the fridge, promoting less food waste and more creativity.

Balanced Macronutrient Profile

This quiche offers a well-balanced macronutrient profile, including healthy fats, high-quality protein, and minimal carbs. The eggs and goat cheese provide essential amino acids and fatty acids, which support brain health, hormone production, and sustained energy levels, making it a nourishing and complete meal.

Supports Weight Management

Thanks to its high protein and fat content with low carbohydrates, the Zucchini Goat Cheese Quiche can help promote satiety and reduce overeating. This supports weight loss or maintenance goals by keeping hunger at bay longer than traditional carb-heavy dishes.

Eye-Catching Presentation

The visual appeal of this quiche—with vibrant zucchini ribbons and white crumbles of goat cheese—adds to its value, especially when serving to guests or including it in a buffet spread. Its colorful, artisanal look enhances the dining experience and makes it a worthy centerpiece for any meal.

Pairs Beautifully with Light Sides

This quiche pairs wonderfully with simple side dishes like mixed greens, citrus-dressed arugula, or a tomato salad. These fresh accompaniments balance the richness of the goat cheese and the savory egg filling, completing the meal while keeping it light and healthful.

Ideal for Vegetarians

As a meatless dish that still delivers plenty of flavor and satisfaction, this quiche is a great option for vegetarians. It provides vital nutrients from eggs, cheese, and vegetables, making it a hearty, protein-rich alternative to meat-based meals.

A Dish That Celebrates Simplicity

The ingredients in this quiche are minimal and uncomplicated, proving that you don’t need a long grocery list to make something delicious and elegant. The simplicity of the recipe allows the natural flavors of the zucchini and goat cheese to shine, delivering a clean, authentic taste.

Kid-Friendly and Family-Approved

Although quiche may seem like an adult-leaning dish, its soft texture and creamy consistency make it approachable for kids. The mild flavor of zucchini and the richness of goat cheese often win over young palates, making it a practical and nutritious family meal.

Environmentally Conscious Eating

Using locally grown zucchini and ethically produced goat cheese can make this dish a more sustainable meal option. Reducing meat consumption and relying on seasonal vegetables supports eco-friendly eating habits that benefit both health and the planet.

A Staple for Entertaining Guests

Whether you’re hosting brunch or a light dinner party, this quiche delivers on flavor, presentation, and dietary inclusivity. It’s a reliable and elegant dish that fits in well with themed meals, potlucks, or as a make-ahead item for less stress during entertaining.

An Excellent Source of Vitamins and Minerals

Beyond taste, this quiche offers a range of micronutrients including calcium, vitamin A, vitamin C, and potassium. These contribute to bone health, immune support, and fluid balance, reinforcing the idea that this recipe is as good for the body as it is for the taste buds.

Freezer-Friendly for Long-Term Storage

If made in bulk, this quiche freezes well. It can be portioned and stored for up to 2 months, making it a practical option for batch cooking. When needed, it reheats easily in the oven or microwave without losing its texture, making it a convenient backup meal.

Conclusion

The Zucchini Goat Cheese Quiche is more than just a tasty dish—it’s a showcase of how healthy ingredients can come together in a satisfying, elegant, and practical way. Whether you’re catering to specific dietary needs, prepping for the week, or simply enjoying a meal with loved ones, this quiche checks all the boxes for nutrition, flavor, and ease. With its blend of creamy goat cheese, tender zucchini, and protein-rich eggs, it’s a delicious investment in your culinary and health goals.

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