Surprise Quick Quiche

Yield: Serves 1




3 large eggs
1 ½ cups (375 mL) 1% milk 
¼ cup whole wheat flour 50 mL
2 tbsp cornmeal 
3 green onions, chopped
1 ¼ cup shredded lower-fat cheddar cheese
3 tbsp cooked bacon bits 45 mL



* Substitute shredded Swiss cheese and add a diced tomato and a diced cooked potato.

* To make a meatless version, leave out the bacon bits and add 1 cup (250 mL) cooked chopped broccoli and/or 1 cup (250 mL) cooked sliced mushrooms.




  1. Preheat oven to 400◦ F (200◦ C)
  2. Spray 9-inch (23 cm) pie plate, with vegetable spray
  3. In a blender or food processor, combine eggs, milk, flour and cornmeal. Blend for 30 seconds, until well blended.
  4. In the prepared pie plate, gently toss green onions, shredded cheese and bacon bits. Pour the milk mixture over the cheese mixture.
  5. Bake in preheated oven for 20 to 22 minutes, or until a knife inserted in the center comes out clean.

Source: International Diabetes Association


Nutrition Facts:

Serving: 1 serving



Saturated Fat:





254 g

12 g

6 g

15 g

1 g

297 mg

20 g

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