Spicy Hot Quiche

Spicy Hot Quiche



  • 8 large eggs
  • 3 tablespoons chopped fresh flat- leaf parsley
  • ½ lb. asparagus, trimmed and cut on the diagonal into 1-inch pieces (about 230g)
  • 1 ½ cups of grated carrot
  • 3 spring onions onion, thinly sliced
  • 1/8 teaspoon cayenne
  • 2 to 3 tablespoons extra-virgin olive oil
  • 3 cloves garlic, minced
  • 1 cup of low fat cheese, grated
  • Freshly ground black pepper


  1. Pre-heat oven to 375°F (190°C)
  2. Heat 2 tablespoons of the oil in an ovenproof nonstick skillet over medium-high heat.
  3. Whisk together: eggs, parsley, pepper and cayenne.
  4. Cook onion in skillet with heated oil. Cook until they soften and begin to brown.
  5. Stir in the asparagus.
  6. Cook asparagus until bright green and crisp-tender.
  7. Lower the heat to medium low and add the egg mixture, cheese and the carrot, and stir till combined.
  8. Cook without stirring until the eggs have almost set, 10 to 12 minutes.
  9. Transfer the skillet to the hot oven and cook until the eggs have set completely and the top of the frittata is golden brown.

Nutrition Information

Per Serving (Recipe Makes 4)

  • Calories 286.4
  • Protein 21.5g
  • Carbs 8.6g
  • Fat 19.2g


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