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

Prep Time:
10 minutes
Cook Time:
60 minutes
Serving Size:


  • 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.


Recipe courtesy of, featured in Diabetes Canada’s 2018 Healthy Living Calendar

Nutritional InformationPer 1 slice
Amount % Daily Value
Calories 250
Fat 12 g 4 %
Saturated 2.5 g
+ Trans 0 g
8 %
Cholesterol 150 mg
Sodium 170 mg 3 %
Carbohydrate 20 g 8 %
Fibre 4 g 0 %
Sugars 14 g
Protein 16 g

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