Fennel offers a sweet and mellow flavour that complements the apples beautifully in this easy breakfast or brunch dish.

Makes 4 servings
Cooking time: N/A


3 cups (750 mL) diced fresh fennel (use both the white and green stalks)

2 tbsp (30 mL) canola oil, divided, plus extra to oil the quiche pan

¼ tsp (1 mL) freshly ground pepper, divided

1 medium onion, chopped

3 eggs

6 egg whites

1 cup (250 mL) skim milk

1 apple, unpeeled, coarsely grated

½ cup (125 mL) grated low-fat Swiss cheese 


1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. Toss diced fennel in 1 tbsp (15 mL) of the canola oil and season with ⅛ tsp (0.5 mL) pepper. Place on a baking sheet and roast for 25 minutes.

3. In a saucepan, heat the remaining 1 tbsp (15 mL) of canola oil. Sauté onion for about 5 to 6 minutes. Remove from heat.

4. In a large bowl, whisk eggs and egg whites. Add milk and continue to whisk. Add ⅛ tsp (0.5 mL) pepper.

5. Add roasted fennel, onions, grated apple, and cheese to eggs and stir to combine. Transfer to an oiled 9-in. (22-cm) round, deep-dish pie pan or quiche pan and bake for 35 to 40 minutes or until set.


Serving Size
1 slice

Recipe courtesy of canolainfo.org, featured in Diabetes Canada’s 2018 Healthy Living Calendar. To download the latest recipes, visit www.diabetes.ca/calendar

Nutritional Information

Per Serving
Calories 250
Total fat 12 g
Saturated fat 2.5 g
Cholesterol 150 mg
Sodium 170 mg
Carbohydrates 20 g
Fibre 4 g
Protein 16 g
Sugars 14 g
Fennel has a subtle black-licorice flavour with a little sweetness. It’s low in calories and high in fibre, and can be enjoyed raw as a snack or added to a cooked meal. – Hélène Charlebois, registered dietitian, Ottawa
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