Crustless Italian Quiche – (ovo-vegetarian)

Prep factor: Fast (15 minute)

Servings: Serves 6
Calories: 180
Protein: 16g
Yum Factor: 9+


  • 1 cup cooked brown rice
  • 1/4 cup sliced green onion
  • 1 Tbsp. almond or spelt flour
  • 2 cup frozen broccoli cuts, thawed, drained
  • 1  small red bell pepper, cut into thin strips
  • 1/2 cup mushrooms, sliced
  • 6 eggs or 8oz Egg Whites
  • 1 cup almond milk
  • 1/2 tsp. salt
  • 1/2 tsp. hot pepper sauce
  • 1/2 tsp. dried basil leaves
  • 1/8 tsp. pepper
  • 1/2 cup shredded Swiss cheese / Almond cheese (vegetarian)


  • Heat oven to 350°F. Spray 9-inch pie plate with nonstick cooking spray; set aside.
  • Combine rice, green onion and flour in medium bowl. Spread over bottom of pie pan. Top with broccoli, red peppers and mushrooms.
  • In medium bowl stir together Better’n Eggs, milk, salt, hot pepper sauce, basil and pepper. Pour over vegetables. Top with cheese.
  • Bake, uncovered, 50 to 55 minutes or until knife inserted in center comes out clean. Serve immediately.
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About the Author : Becca Tebon

I don’t believe in diets or deprivation, and I think exercise should be pleasurable, not a punishment. In my weight-loss world, you can have your cake and eat it too…and still lose the weight. From desolate, defeated & done to a dedicated life living my destiny helping others feel, look and be the best they can! Hi, Iam Becca, shortly after I awakened, I started BeccaTebonFIT because I realized others felt the same as me and let their adversities and "nouns" (people, places and things) hold them back. Life's immense changes have changed me and my life! My once sickened body is strong and my mind feels sexy. I've committed to helping others with their health, weight loss and feeling better about who they are and decode their gaps so they can see clearly what is missing and how to get it. Iam not done growing— I intentionally evolved and becoming a better person, mom, friend, coach, speaker, God's girl. Every day. I have been in wellness since birth — as a patient. And now, Iam a certified holistic health coach and started my professional fitness career at 19. My expert support includes: Mindset/Self Love, Body, Nutrition, Energy, Green Living and Food/Recipes, that guide you with proven tactics and science-based research to live a lifestyle of health, a life filled with happiness — on purpose and with intention and gratification. Grab a goodie and join the community @ — join a Webinar, fitness or foodie challenge... NOW is YOUR TIME! XOXO

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