Super Easy, Low Calorie Breakfast Quiche

breakfast-quiche
Start the day off completely satisfied with this wonderful, low-calorie breakfast casserole. Perfect for the weekend! It’s really simple to make and freezes great too. Each serving has just 147 calories, 4 grams of fat and 3 Blue WW FreeStyle SmartPoints and 4 Green. I think you’re going to LOVE it!

Prep Time: 20 minutes

Bake Time: 50 minutes


Ingredients for Quiche:

2 cups frozen hash brown potatoes (not thawed) diced not shredded, see shopping tips

1 cup (4 ounces) lean ham, chopped, see shopping tips

½ cup red sweet pepper, chopped

½ cup onion, chopped

2 eggs, see shopping tips

4 egg whites

⅔ cup from a (10 ¾ oz) can Campbell’s Healthy Request cream of mushroom soup (condensed)

¼ cup fat-free milk

Black pepper, to taste


Ingredients for Topping:

½ cup reduced-fat cheddar cheese, shredded


Instructions

1. Preheat oven to 400 degrees. Coat a 9 x 9-inch baking pan with cooking spray.

2. In a large bowl, mix together the frozen hash browns, ham, red bell peppers, and onions. In a medium bowl, whisk together eggs, egg whites, condensed soup, milk, and black pepper. Pour over potato mixture and toss to mix. Add mixture to baking pan. Cover with foil and bake for 30 minutes. Remove foil, sprinkle with cheese and bake an additional 20 minutes until golden brown and cheese is melted.

3. Cut into 6 slices. Using a spatula, carefully remove each slice.

4. This casserole freezes great once baked. I like to wrap into individual servings and store in the freezer. Great for a quick breakfast any day of the week!

Makes 6 servings (each serving, 1 slice)


Shopping Tips

Diced frozen hash brown potatoes can be found in the freezer section of most supermarkets. They come diced and contain no fat, just potatoes. Diced potatoes work much better for this recipe than shredded ones.

Trader Joe’s sells (8 oz) packages of Black Forest ham. It’s uncured and contains ‘no nitrates.’  In addition, most health food markets sell this type of ham. Or, use your favorite lean ham such as Oscar Meyer.

Whenever a recipe calls for using eggs, I love Eggland’s Best eggs! They have less saturated fat, less cholesterol, more Vitamin D, more Vitamin E, and double the Omega 3 than regular eggs. Most supermarkets see them in the egg aisle.

WW FreeStyle SmartPoints 3-Blue
WW SmartPoints
4-Green
WW POINTS PLUS
3

SKINNY FACTS: for 1 skinny slice
147 cal, 4g fat, 1.5g, sat. fat, 78mg chol, 13g prot, 13g carbs, 2g fiber, 365mg sod, 2g sugar
FACTS: for FreeStyle SmartPoints
108 calories, 1g sat. fat, 2g sugar, 9g protein

Comments

  1. Looks great! I am not, however, understanding the Skinny vs. Freestyle nutritional values breakdown. Why is there less calories for Freestyle? Did I miss something? Is a person on Freestyle eating a different size serving??

  2. Nicole, Freestyle refers to the new Weight Watchers program. There are more free/zero point foods other than most fruits and vegetables which have always had zero SmartPoints. Now Weight Watchers has added a whole bunch of new foods to the “free” list. These foods get to be subtracted from the Skinny Facts. I include the Freestyle or SmartPoints because so many of my followers have asked me to. If you are not on Weight Watchers, just refer to the Skinny Facts for each recipe.
    I hope this helps!
    My best,
    Nancy

  3. Niccole, the Freestyle program has a list of 200 zero point foods. They’re not free and we’re being told to limit servings since they do contain calories. Eggs is one of the zero point foods. Although there are 200 items on the list, it’s deceiving because vegetables and fruits are zero points and each vegetable and fruit is listed along with spices, each listed individually totaling 200. Also included in the zero point foods are beans, white meat chicken and turkey, and tofu, which are low point foods anyway. Additionally, if one had 30 smart points to use one now has only 23 daily points to use. Deducting 7 points, at least for me, did not improve my choices. I am still following the smart points plan. With Freestyle I actually gained weight, it just didn’t work. It’s like telling a drug addict to just have a little. If I could control my over-eating I wouldn’t need WW.

  4. I’m actually on a low Cal diet these days and was searching for recipes that are not only Low Cal but also DELICIOUS and I found one here. I’m so glad you have this recipe up. I tried it yesterday and it turned out to be so good. Thank you so much for this. I’m going to be bookmarking your blog and also tell my sister about this awesome recipe because she is also on a diet.

    Thank You & Keep It Up because I’m going to be visiting back soon for more awesome recipes.

    Amy Smith
    Baltimore, MD

  5. I am planning on making this “Quiche” for a ladies luncheon and I need several other dishes to finish out my menu.
    Thank you … I appreciate any suggestions.

  6. Hi there

    Possibly a daft question but I was wondering what you meant about the cream of mushroom soup being condensed?

    Is this something I need to do before I make the quiche?

  7. Tim what I mean about the soup is normally when using this type of soup, you dilute it first with water before you heat and serve it. In my recipe you don’t dilute with water, just open the can and use it condensed.
    I hope this helps.
    Enjoy!
    My best,
    Nancy

  8. You can defrost 2 ways Janice. Either remove from freezer and defrost overnight in the refrigerator or heat in the microwave for a few minutes until defrosted and heated.

    All the best,
    Nancy

  9. I LOVE this recipe, have been making for years and many of my friends and family also now make it. It was slightly challenging when I had to go gluten free (and not wanting to spend an exorbitant amount on store bought condensed soup). I found on Pinterest (bless Pinterest, also where I found this recipe) how to make it at home and it works wonderfully with this recipe. Just started making a double batch to freeze and works perfectly in a 9×13 pan. I can’t say enough how delicious, while being low calorie, this dish is! Make it today!!!

  10. I’m sooo happy you are enjoying this recipe, Tessa. Thanks so much for sharing your story! I actually have many gluten-free recipes on Skinny Kitchen. Here’s the link to see them-Gluten-free.
    My very best wishes,
    Nancy

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!