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Vegan Quiche

Breakfast is the most important meal of the day. That's why it's important to make sure we are choosing foods that are filling and full of nutrition. Quiche is a great way to add more protein to your daily intake, and a vegan quiche easily adds this without adding the cholesterol.

Eggs are very high in cholesterol. One egg contains about 187 grams of cholesterol. That's just ONE egg! It's recommended not to have more than 200 grams of cholesterol per day. It's easy for people to eat much more cholesterol than is recommended, and this is when high cholesterol can become a problem.

There have been plenty of people who are on cholesterol lowering medications, and continue eating lots of eggs, meats, and dairy. All of which contain cholesterol. Cholesterol is found only in animal products. Plants have ZERO cholesterol. So if you're wanting to lower your cholesterol, a simply way is to cut out or down on meat and other animal products, especially eggs.

So here is a great alternative to having a quiche that is typical filled with eggs and meats and cheese:


Quiche Filling:

2 teaspoons olive oil or water for sautéing

1/2 onion, minced

4 cloves garlic, minced

2 cup vegetables of choice

1 cup veggie meat (optional)

16 ounces silken tofu, drained well

1/4 cup nutritional yeast flakes

1 1/2 teaspoons salt

1 teaspoon turmeric

1 tablespoon McKay’s Chicken/Beef seasoning (vegan style)

1 teaspoon cornstarch

1/2 teaspoon baking powder


First prepare the crust for the quiche, see below. Preheat oven to 350 degrees Fahrenheit. In a pan add the onions, garlic, and olive oil or water, and sauté for 5 minutes on a medium heat, or until onions are translucent. Add the veggie meat, and sauté for 5 minutes. Turn off heat and add the vegetables.

In a blender place the tofu, nutritional yeast flakes, salt, turmeric, McKay’s seasoning, corn starch and baking powder, and blend until smooth.

In a bowl add the sautéed veggies and the blended tofu mixture, and mix until well combined. Add to the prepared crust and place in the oven for 50-60 minutes. If it begins to get too dark, place aluminum foil over it while it continues baking.


4 cups frozen tater tots

1/2 teaspoon salt

Follow the directions on the package to bake the tots. Once they are finished baking place them in a pie dish and use a fork or masher to mash them down into the form of a pie crust.

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