Optavia Quiche Recipe

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Optavia Quiche

• Publisher: Crisp Recipe
• Cuisine: American
• Category: Main Dish
• Prep Time: 15 minutes
• Cook Time: 3p minutes
• Servings: 4
• Calories: 250 calories

Optavia quiche is a wholesome and nutritious dish designed to align with the principles of the Optavia diet plan. This diet emphasizes portion control, balanced nutrition, and healthy eating habits to support weight management and overall well-being. The quiche recipe adheres to these guidelines by incorporating lean protein, vegetables, and reduced-fat options while keeping calories in check.

The quiche typically starts with a base of cauliflower rice, a low-carb alternative to traditional crusts. It's loaded with colorful and flavorful vegetables like bell peppers, onions, and tomatoes, providing essential vitamins and minerals. Lean protein sources, such as lean ground turkey or beef, are used to add a satisfying and satiating element to the dish.

Eggs and unsweetened almond milk create a creamy and protein-rich custard-like filling, binding all the ingredients together. Optionally, reduced-fat shredded cheese can be added for extra flavor and creaminess, though it's important to monitor portions to stay within Optavia guidelines.

This Optavia quiche is a versatile recipe that allows for customization, making it suitable for various preferences and dietary needs within the Optavia plan. It's a tasty and satisfying option for those following this diet, offering a balanced combination of lean protein and veggies in a convenient and enjoyable dish.

Recipe

Elevate Your Optavia Journey with a Nutritious Quiche Recipe. Explore Lean Proteins & Veggie Variations for a Tasty, On-Plan Dish!

Ingredients

• 2 lean protein servings (e.g., 2 lean ground turkey or lean ground beef servings)
• 1 cup cauliflower rice (cooked and drained)
• 1/4 cup diced bell peppers
• 1/4 cup diced onions
• 1/4 cup diced tomatoes
• 1/4 cup reduced-fat shredded cheese (optional)
• 4 eggs
• 1/4 cup unsweetened almond milk
• Salt and pepper to taste
• Cooking spray

Method Instructions

1. Preheat your oven to 350°F (175°C).
2. In a non-stick skillet, cook the lean protein servings until browned and cooked through. Drain any excess fat.
3. In the same skillet, add the diced onions, bell peppers, and tomatoes. Cook for a few minutes until the vegetables soften.
4. In a mixing bowl, whisk together the eggs and unsweetened almond milk. Season with salt and pepper to taste.
5. In a greased quiche or pie dish, spread the cooked cauliflower rice as the base.
6. Add the cooked lean protein and sautéed vegetables on top of the cauliflower rice.
7. If desired, sprinkle the reduced-fat shredded cheese over the ingredients.
8. Pour the egg mixture evenly over everything in the dish.
9. Bake in the preheated oven for 25-30 minutes or until the quiche is set and slightly golden on top.
10. Let it cool for a few minutes before slicing and serving.
11. This Optavia-friendly quiche is a balanced meal with lean protein and veggies. You can customize it with your favorite vegetables and spices while staying within your Optavia plan guidelines. Enjoy your healthy quiche!

Recipe Video

Optavia Quiche

This is a video about Optavia Quiche.

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Recipe Tags: Optavia Quiche, Optavia Quiche Recipe, Recipe

Servings

Serving the Optavia quiche is simple, meaning you can get it done in just a few easy steps:

1. Slice and Plate: After removing the quiche from the oven and allowing it to cool for a few minutes, use a sharp knife to slice it into individual servings. The number of slices will depend on your preferred portion size and how you've divided the quiche.
2. Garnish (Optional): If desired, you can garnish each slice with a fresh herb like chopped parsley or chives for a pop of color and added flavor.
3. Sides: Consider serving your Optavia quiche with a side salad or some steamed vegetables to round out the meal and add even more nutrition. A simple green salad with a light vinaigrette dressing is a great choice.
4. Enjoy: Place the sliced quiche on plates alongside your chosen sides. It's ready to be enjoyed as a delicious and balanced meal.

Kindly customize your serving size to meet your dietary needs within the Optavia plan. This quiche is versatile and pairs well with various side dishes, allowing you to create a satisfying and enjoyable meal.

Tips

1. Choose Lean Proteins: Optavia encourages lean protein sources. Consider lean ground turkey, lean ground beef, or other lean options for your quiche. Remove excess fat to keep the dish within plan guidelines.
2. Customize Veggies: Feel free to personalize your quiche with your favorite vegetables. You can add spinach, mushrooms, or any other non-starchy veggies you enjoy.
3. Portion Control: Be mindful of portion sizes to stay within your Optavia plan. Slice the quiche into servings that align with your dietary goals.
4. Use Cooking Spray: When greasing the quiche dish or skillet, opt for a cooking spray with minimal calories to reduce added fat.
5. Cheese (Optional): If you choose to include cheese, use reduced-fat varieties in moderation to control calorie intake.
6. Check Egg Mixture: Ensure the egg mixture is well-seasoned to enhance flavor. Consider adding a pinch of your favorite herbs or spices.
7. Baking Time: Keep an eye on the quiche as it bakes to prevent overcooking. It should be set and slightly golden on top when done.
8. Pair with Greens: Serving your quiche with a side of fresh greens or steamed vegetables is an excellent way to boost fiber and nutritional content.
9. Meal Prep: This quiche can be a convenient meal prep option. Make it ahead of time and refrigerate individual slices for easy, grab-and-go meals during the week.
10. Enjoy Variety: Explore different vegetable and protein combinations to keep your meals exciting and aligned with your dietary goals.

Remember, the Optavia plan focuses on balanced, nutritious meals, and this quiche recipe offers flexibility while adhering to those principles. Enjoy your culinary journey within the framework of your health and wellness goals!

Ingredient Substitutes

1. Protein Source:
   • Instead of lean ground turkey or beef, you can use lean ground chicken or turkey breast.
   • If you prefer a plant-based option, try crumbled tofu or a meat substitute like tempeh or seitan.
2. Vegetables:
   • Feel free to swap out the bell peppers, onions, and tomatoes with your favorite non-starchy vegetables. Spinach, mushrooms, zucchini, or broccoli can work well.
   • Use frozen vegetables if fresh ones aren't available.
3. Cauliflower Rice:
   • If cauliflower rice is not to your liking, you can use finely chopped or grated cauliflower.
   • Alternatively, try using a traditional pie crust or a low-carb almond flour crust.
4. Milk:
   • Unsweetened almond milk can be replaced with other milk alternatives like unsweetened soy milk or skim milk if it fits your dietary plan.
5. Cheese (Optional):
   • If you want to skip the cheese, that's completely fine. The quiche will still be tasty.
   • Experiment with different types of reduced-fat or dairy-free cheese if you prefer.
6. Egg Replacement:
   • For a vegan version, substitute eggs with a tofu-based mixture seasoned with nutritional yeast and turmeric for color.
   • If you have an egg allergy or dietary restrictions, use an egg replacer like aquafaba or commercial egg replacer products.
7. Seasonings:
   • Customize the seasonings to your taste. Consider adding herbs like thyme, oregano, or paprika for extra flavor.
8. Grease:
   • Instead of cooking spray, you can use a small amount of olive oil or coconut oil to grease the baking dish.

Remarks

Innovate your Optavia journey one bite at a time. Embrace versatility, savor flavor, and keep reinventing your quiche adventures. Happy cooking!