Black Bean & Pepper Jack Quiche

If you love a savory breakfast, you’re going to love our Black Bean & Pepper Jack Quiche. We’re all about antioxidants, and red bell pepper, onions and tomatoes are packed with them to help lower inflammation. We added black beans for gut-friendly fiber and, of course, protein-rich eggs to make this a filling, satisfying main dish. The pepper Jack cheese and a pinch of cayenne pepper add the perfect kick of spice, blending perfectly with the warm cumin, earthy oregano and sweet paprika. Keep reading for our expert tips, including ingredient substitutions, cooking techniques and more. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• You can use any cheese you prefer; a blend of mozzarella and Parmesan would also be delicious. Freshly grated cheese will provide better flavor and texture.
• Feel free to get creative with this recipe by adding roasted broccoli or wilting some spinach into the vegetable mixture. You can also include other ingredients, such as corn, chile peppers and cilantro.
• With a crustless quiche like this, you save on prep time since there’s no crust to par-bake, and you don’t have to worry about the crust becoming soggy from steam.
• When the quiche is fully cooked, the center should not ripple, but instead should jiggle. If you test it with a knife in the center, it should come out virtually clean, with a few crumbs. Allow the quiche to cool slightly to make slicing easier.

Nutrition Notes

• Eggs are the nutritious and complete protein in this recipe. They contain all nine essential amino acids needed for good health. Protein is necessary for building and maintaining good muscle mass. Egg yolks are also a source of vitamin D to help reduce inflammation, and choline for brain health. 
• Black beans are an additional source of protein in this recipe, and they provide most of the fiber you’ll get with this quiche. Both of these nutrients, when combined, help you feel fuller for longer, which can aid in weight loss. Black beans are also a source of potassium and calcium, two nutrients essential for muscle contraction and heart health. 
• Red bell pepper, red onion and tomatoes are all vegetables that contain antioxidants, which are important for protecting your cells from damage. They all have fiber, which also helps contribute to a healthy microbiome.