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California Avocado Quinoa Breakfast Bake

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Total Time:

20min

Cook Time:

5min

Prep Time:

15min

Nutritional Highlights (per serving)

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170
Calories
9 g
Total Fat
2 g
Dietary Fiber
12 g
Protein
12 g
Total Carbs
California Avocado Quinoa Breakfast Bake
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Thanks to its quinoa crust, perfectly ripened California Avocados, and array of Mediterranean colors and flavors, this dish is an excellent source of protein and a good source of calcium, iron and vitamin A. Plus, it provides 5 grams of “good” mono and polyunsaturated fats.
Thanks to its quinoa crust, perfectly ripened California Avocados, and array of Mediterranean colors and flavors, this dish is an excellent source of protein and a good source of calcium, iron and vitamin A. Plus, it provides 5 grams of “good” mono and polyunsaturated fats.
Thanks to its quinoa crust, perfectly ripened California Avocados, and array of Mediterranean colors and flavors, this dish is an excellent source of protein and a good source of calcium, iron and vitamin A. Plus, it provides 5 grams of “good” mono and polyunsaturated fats.
Thanks to its quinoa crust, perfectly ripened California Avocados, and array of Mediterranean colors and flavors, this dish is an excellent source of protein and a good source of calcium, iron and vitamin A. Plus, it provides 5 grams of “good” mono and polyunsaturated fats.
Thanks to its quinoa crust, perfectly ripened California Avocados, and array of Mediterranean colors and flavors, this dish is an excellent source of protein and a good source of calcium, iron and vitamin A. Plus, it provides 5 grams of “good” mono and polyunsaturated fats.

Thanks to its quinoa crust, perfectly ripened California Avocados, and array of Mediterranean colors and flavors, this dish is an excellent source of protein and a good source of calcium, iron and vitamin A. Plus, it provides 5 grams of “good” mono and polyunsaturated fats.

Ingredients

Serves: 8
  Olive oil spray
8    large eggs
1 1/2  cups  nonfat (skim) milk
1/2    ripe, Fresh California Avocados, seeded, peeled and diced
1/4  cup  crumbled feta cheese
1/4  cup  diced sun dried tomatoes
1/2  cup  chopped raw spinach
1/2  tsp.  dried thyme
1/2  tsp.  dried oregano
1/2  cup  uncooked quinoa, rinsed and drained
1/4  tsp.  salt
1/4  cup  grated Parmesan cheese

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Preheat oven to 350°F and spray quiche pan with olive oil spray.
  2. In a large bowl, whisk eggs and milk; stir in avocado, feta cheese, sun dried tomatoes, spinach, thyme, oregano, quinoa and salt.
  3. Pour into prepared quiche dish, cover tightly with foil, and bake for 45-50 minutes, or until set.
  4. Remove quiche from oven, remove foil, sprinkle with parmesan cheese and return to oven for an additional 10-15 minutes, or until golden brown.
  5. Let quiche stand for 10 minutes prior to serving.
NUTRITION INFORMATION
PER SERVING
Calories 170
Total Fat 9 g
Trans Fat 0 g
Saturated Fat 3 g
Unsaturated Fat 3 g
Polyunsaturated Fat 2 mg
Dietary Fiber 2 g
Protein 12 g
Total Carbs 12 g
Cholesterol 195 mg
Sodium 270 mg
Potassium 320 mg
Total Sugar 3 g

Vitamin A 619 (IU); Vitamin C 2 mg; Calcium 154 mg; Iron 2 mg; Vitamin D 64 (IU); Folate 60 mcg; Omega 3 Fatty Acid 0 g

% Daily Value*: Total Fat 13%; Vitamin A 12%; Vitamin C 3%; Calcium 15%; Iron 10%

% Daily Value*: Total Fat 13%; Vitamin A 12%; Vitamin C 3%; Calcium 15%; Iron 10%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Katie Ferraro

Katie Ferraro, MPH, RDN, CDE is a Registered Dietitian and diabetes educator specializing in child and family nutrition. She is a media spokesperson and an assistant clinical professor of nutrition at the University of San Diego and the University of California, San Francisco. Katie is the author of a number of nutrition books, the mom of seven small children, and a firm believer that good food fuels strong families!

Katie is a registered dietitian nutritionist for the California Avocado Commission. Their content on the California Avocado Commission website and/or blog are part of their partnership with our organization..

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