Pbs Food Vegan Quiche With Spinach And Tofu Recipe

Total time: 60 minutes

Keto Friendliness Gauge

Net Carbs are 7% of calories per serving, at 22g per serving. This food is keto-friendly.

How keto-friendly is Pbs Food Vegan Quiche With Spinach And Tofu? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

Learn more about the keto diet

Explore Nutritional Insights

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Keto & Health Insights for Pbs Food Vegan Quiche With Spinach And Tofu Recipe

  • Net Carbs are 7% of calories per serving, at 22g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Pbs Food Vegan Quiche With Spinach And Tofu Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 168 g )
Amount Per Serving
Calories: 315
Total Fat: 16g
Saturated Fat: 5g
Polyunsaturated Fat: 3g
Monounsaturated Fat: 6g
Trans Fat: 0g
Cholesterol: 2mg
Sodium: 389mg
Total Carbohydrates: 30g
Dietary Fiber: 8g
Sugar: 3g
Protein: 18g
Calcium: 156mg Iron: 3mg
Potassium: 263mg Vitamin A: 38mcg
Vitamin C: 23mg Vitamin D: 0mcg

Ingredients

  • 1 pie crust, store-bought or your favorite recipe
  • 3 t olive oil
  • 1/3 c. onion, thinly sliced
  • 1 1/2 c. broccoli, roughly chopped
  • 3/4 c. mushrooms, sliced
  • 3 cloves garlic, minced
  • 12 oz. firm or extra-firm tofu (not silken), pressed
  • 1/2 block follow your heart soy cheddar
  • 1/2 c. nutritional yeast
  • 2 t water
  • 1 t. salt
  • 1/2 t. pepper
  • 1/2 t. dried basil
  • 1/4 t. cayenne (optional)
  • 1 c. fresh spinach, not packed down

Instructions

Visit Pbs Food's website to view the recipe instructions. (Via Edamam)