This Zucchini Goat Cheese Quiche is a fresh, light, and wonderfully creamy dish perfect for brunch or a light lunch. Packed with tender zucchini and tangy goat cheese, it’s naturally low-carb and pairs beautifully with a crisp green salad or fresh fruit. Great for meal prep, entertaining, or simply enjoying a guilt-free, flavorful slice any time of day.
FULL RECIPE
Ingredients
- 1 medium zucchini, thinly sliced
- 4 large eggs
- 1 cup heavy cream (or half-and-half)
- 4 ounces goat cheese, crumbled
- 1/2 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 pre-baked 9-inch low-carb or almond flour crust (optional)
Directions
- Preheat oven to 375°F (190°C).
- Heat olive oil in a skillet over medium heat. Add onion and garlic; sauté until fragrant and softened, about 3–4 minutes.
- Add zucchini slices and cook for another 3–4 minutes until slightly tender but not mushy.
- In a medium bowl, whisk together eggs, heavy cream, salt, and black pepper until well combined.
- Layer the cooked zucchini mixture evenly in the crust (or directly in a greased pie dish for crustless quiche).
- Sprinkle crumbled goat cheese, mozzarella, and Parmesan over the zucchini.
- Pour the egg mixture evenly over the top.
- Bake for 30–35 minutes, or until the center is set and the top is golden.
- Let cool for 5–10 minutes before slicing. Serve warm or at room temperature.
Nutritional Information
- Serving Size: 1 slice (1/8 of quiche)
- Calories: 235
- Total Fat: 19g
- Saturated Fat: 10g
- Cholesterol: 140mg
- Sodium: 320mg
- Total Carbohydrates: 5g
- Dietary Fiber: 1g
- Sugars: 2g
- Protein: 11g
Nutritional Benefits of Zucchini Goat Cheese Quiche
Zucchini Goat Cheese Quiche offers a rich combination of nutrients from fresh vegetables and dairy. Zucchini is low in calories but high in vitamins like A, C, and potassium, supporting eye health and hydration. Goat cheese provides calcium and healthy fats, which contribute to bone strength and brain function. This combination makes the quiche a wholesome choice for those aiming for nutrient-dense meals without excess calories.
Low-Carb Appeal for Health-Conscious Eaters
This quiche’s low-carb profile is perfect for people following keto, paleo, or low-carbohydrate diets. Using zucchini as a primary vegetable and optionally an almond flour crust reduces carbohydrates while still providing satisfying texture and flavor. It makes an excellent alternative to traditional high-carb quiches that use wheat flour-based crusts or starchy vegetables.
Versatility as a Meal Option
Zucchini Goat Cheese Quiche fits easily into any meal of the day. It can be served as a light breakfast, a savory lunch paired with salad, or a simple dinner accompanied by steamed vegetables. Its creamy texture and balanced taste make it versatile enough to appeal to all ages, whether for casual family meals or more formal brunch gatherings.
Ideal for Gluten-Free Diets
By using a crust made from almond flour or going crustless, this quiche is naturally gluten-free. This quality broadens its appeal for those with gluten sensitivities or celiac disease. It also avoids the bloating and digestive discomfort some experience with traditional wheat crusts, making it a friendlier option for digestive health.
Goat Cheese Flavor Profile
Goat cheese offers a tangy, slightly earthy flavor that pairs beautifully with the mild sweetness of zucchini. Its creamy texture melts into the quiche, enriching every bite. Goat cheese is also easier to digest than cow’s milk cheeses for many people, adding another layer of appeal for those with lactose sensitivities.
Texture and Creaminess Balance
The combination of heavy cream and cheeses in the quiche filling gives a luxurious creaminess that contrasts nicely with the tender zucchini slices. This balance prevents the quiche from feeling heavy while maintaining a satisfying richness that feels indulgent but still light.
Seasonal Ingredient Highlight: Zucchini
Zucchini is a summer squash that is abundant and affordable during the warmer months, making this quiche a great seasonal recipe. Its mild flavor lends itself well to various herbs and cheeses, allowing cooks to customize the dish depending on seasonal produce availability and personal taste preferences.
Make-Ahead and Meal Prep Friendly
This quiche holds up well refrigerated and can be enjoyed cold or reheated, making it a perfect option for meal prepping. It can be baked ahead of time and sliced for grab-and-go breakfasts or lunches during a busy week, adding convenience without sacrificing taste or nutrition.
Pairing Suggestions for Serving
Serving this quiche alongside a crisp green salad with a light vinaigrette complements the creamy texture and adds freshness to the meal. It can also be paired with roasted root vegetables or a simple tomato salsa to add color and flavor complexity to the plate.
Family-Friendly and Crowd-Pleasing
The mild flavors and creamy texture make this dish popular with both kids and adults. It’s a great way to introduce more vegetables like zucchini to picky eaters in a familiar format. The quiche can be easily doubled for larger groups or adapted with additional veggies and herbs to satisfy varied palates.
Adaptations for Different Dietary Needs
The recipe can be customized to suit vegetarian, gluten-free, and low-carb diets. For vegan adaptations, the cheese and cream can be substituted with plant-based alternatives such as cashew cream and vegan cheeses. Additionally, herbs like thyme or basil can be added to enhance flavor without extra calories or carbs.
Cooking Techniques for Best Results
Sautéing the zucchini and onions before adding them to the quiche helps to remove excess moisture and concentrates their flavor. This step prevents the quiche from becoming watery and ensures a firm texture. Whisking the eggs and cream thoroughly also helps achieve a smooth, custard-like filling.
Importance of Quality Ingredients
Using fresh, organic zucchini and high-quality goat cheese elevates the flavor and nutritional profile of the quiche. Fresh herbs and good-quality dairy produce a more vibrant and rich final dish. When possible, sourcing local ingredients can enhance the overall eating experience and support sustainable food practices.
The Role of Fat in Flavor and Satiety
The fats from heavy cream, goat cheese, and olive oil contribute to the quiche’s rich mouthfeel and satisfying texture. Healthy fats also help the body absorb fat-soluble vitamins found in zucchini and other vegetables. This makes the dish not only tasty but also nutritionally balanced for sustained energy.
Presentation Tips for Serving Quiche
Cutting the quiche into neat wedges and garnishing with fresh herbs like parsley or chives adds a visual appeal that can make any meal feel special. Serving it on colorful plates or alongside contrasting textures like crunchy nuts or fresh fruit enhances the dining experience.
Storage and Reheating Guidelines
Zucchini Goat Cheese Quiche can be stored in the refrigerator for up to 4 days, making it an ideal leftover option. To reheat, gently warm slices in a low oven or microwave to retain creaminess without drying out. The flavors often deepen after resting overnight, improving with time.
Common Variations to Explore
You can add other complementary vegetables such as spinach, mushrooms, or bell peppers to the quiche for added variety. Swapping goat cheese with feta or ricotta changes the flavor profile subtly. Adding herbs like dill, thyme, or oregano also allows for personal customization.
Conclusion
Zucchini Goat Cheese Quiche is a versatile, nutritious, and delicious recipe that fits perfectly into many dietary lifestyles. Its light yet creamy texture, combined with the bright flavors of zucchini and tangy goat cheese, makes it a crowd-pleaser for any occasion. Whether you’re seeking a low-carb breakfast, a gluten-free lunch, or a simple dinner option, this quiche delivers on flavor and health benefits, making it a valuable addition to your recipe collection.