What is Meal Prep and Why Should You Consider It? | Lifestyle

Meal prep is growing in popularity as a method of saving money on going out, maintaining a healthy diet, or just being able to enjoy a home-cooked meal without actually having to cook the entire meal every night.

The intention of this article to shed some light on things:

Welcome to Meal Prep 101!

meal prep

What is Meal Prep?

At it’s most basic, meal prep is preparing your meals ahead of time. While meal prep was initially popular as a means of maintaining a healthy diet (think weight loss/muscle building) it’s come to be so much more. Having dinner prepared (or, mostly prepared) at the end of a day’s work makes things so much easier. I enjoy the ability to eat a home-cooked meal every night, without having to make it all from scratch.

There’s two general categories of meal prep we’ll cover:

  • Daily Meal Prep
  • Batch Meal Prep

Which one you choose depends on your personal needs, including how much time you have to get dinner “on the table” every night and how much cooking you’d like to do. Meal prep can be used to create a full slate of meals for the week, including breakfast, lunch and dinner, or can be used for that one meal of the day you never seem to have enough time to make.

If you are just starting off with meal prep, I suggest picking one meal a day to prep. It’s a nice way to ease into prepping and you’ll have the opportunity to try different meal prep methods to see what works best for you.

meal prep

Daily Meal Prep

Daily meal prep involves fully preparing full meals to eat throughout the week. With this, you can prepare a weekday’s worth of breakfasts, lunches and dinners ahead of time. These can be the same dish for each meal, or a variety, depending on how much you’d like to prep.

Here is an example menu for all three daily meals utilizing the same dish for each. This is a typical workweek (M-F) meal prep menu.

These are all items I’ve made and prepped for the week. I chose them because they contain ingredients and flavors that I enjoy, and because they are relatively easy to make in large batches.

The biggest advantage I found with daily meal prep was not having to think about what I was going to make for dinner, or scrounge up for lunch every day. During the workweek, my meals were covered. I had filling and delicious breakfast, lunch and dinner all planned out.

Some daily meal plans also include snacks. I keep mine simple with fruit, nuts, or chips and salsa. I’m also a big fan of popcorn, which is easy to make on a whim.

There are a TON of resources for planning meal prep, some of which I’ve included at the end of the article. Recipes made for meal prep can be particularly useful, as not all dishes hold up well over the course of a few days. They may be safe to eat, but less enjoyable or lose their texture.

Batch Meal Prepping

batch meal prep example menu

Batch meal prep differs from daily meal prep primarily in that it involves cooking, or at the very least, assembling meals before you eat them. This may be more suitable for someone who has the desire to cook dinner every night, but may be short on time. Meal prepping this way saves cooking time and allows you to throw together delicious, homemade meals in minutes.

Here’s an example menu, where chicken breast and ground beef were batch cooked before the workweek.

Setting aside time to wash, dice and prep vegetables for the week is also a way of batch meal prepping. This type of meal prep allows for more flexibility, as well as fresh-made meals, but does require more time and planning. To do batch meal prep well, you’ll need a plan for the week on what you’d like to make. Now, that can always change, but it’s much easier to prep when you have an idea of what you’ll be cooking for the week.

Why Meal Prep?

Have complete control over what ingredients go into the food you are eating.

For some, meal prep is a way to control what goes into their food. I’m lactose intolerant, so having prepped meals that I knew contained not one trace of dairy was a relief, and much easier on my body. If you have specific dietary needs, such as gluten intolerance or practicing veganism, meal prep can be an easy stress-free way to eat with confidence.

Meal time convenience.

With your meals already prepared, no thought is required when meal time comes. Heat up your meal (or not, if its a no-reheat meal like salad or a fun bento box) and you are ready to eat. By having a homemade, prepared option, you’re less likely to eat out, grab fast food, or even substitute a granola bar for dinner (no shame intended, but you are worth more than a granola bar!).

Saves money.

Buying groceries in bulk and preparing your own food undoubtedly saves you money, particularly if you shop what’s on sale and in season in the grocery store. Saving money on weekday cooking means more funds for weekend fun! Personally, I’d rather save during the week and go somewhere special on the weekends.

Less dishes throughout the week/on days with prepped meals.

Need I say more? Typically, I deep clean my kitchen once a week, after we’ve completed prep. All it needs is simple maintenance throughout the week to stay clean and organized.

Improve your cooking skills.

Tackle basics you’ve been wanting to learn or branch out and try something new. Additionally, meal prep will improve your budgeting and planning skills, a completely unanticipated but warmly welcomed side effect of meal prep I discovered a few months into it.

100% customizable.

It’s YOUR meal prep… make what you want to eat! Whether it’s low carb, vegan, high protein, all greens, you name it, you can prep it. There are some incredible resources available to assist with your meal prepping journey. You can choose to have meal plans created for you to follow, use a meal-planning service like Blue Apron, or do it all on your own. It’s up to you.

meal prep

How does meal prep work in real life?

My husband and I both work full-time. Certainly having breakfast and lunch made work days easier, and saved us the time, effort, and money of going out to eat for lunch every day. Having dinner meal prepped allowed us the opportunity to heat and eat, and have more time to relax and enjoy each other’s company at the end of the day.

Honestly, when we first started meal prepping, I hated it. It takes a few hours on the weekend, and at first I felt I was wasting time. Despite my discontent, I increasingly appreciated being able to come home from work and have dinner ready. I didn’t have a mound of dishes in the sink, only our meal prep containers and plates to rinse and throw in the dishwasher. Eventually, I learned to love meal prep and couldn’t imagine doing it any other way.

Whichever way you choose to prep, the most important part is finding what works for you. Otherwise, you won’t be consistent about it. Whether that means carving out a few hours on a Sunday afternoon, or prepping for only three days at a time, find what works for you and run with it.

Everyone has different reasons for meal prep. For us, it was a time-saving, convenient way to enjoy homecooked meals. Additionally, it helped us save money, which we’d prefer to splurge on a nice evening out or stash away for a vacation full of fun new foods.

crop cooks preparing pasta in kitchen

A note about time management

Depending on what and how much you meal prep, you may find yourself with all four burners occupied on the stove and both racks in the oven full. This can be overwhelming at first, cooking three full meals for multiple days at once.

My best advice, start slow. You’ll learn what you can do at the same time as you go, and you’ll get better at kitchen multitasking in the process. Here’s a basic method to tackle meal prep:

  1. Dice your veggies and measure ingredients — In the world of foodservice, this is called mise en place meaning everything in its place. Have everything ready to go, so that once you start cooking, its a seamless process of adding ingredients. This way you won’t be rushed to chop an onion when you’re pot of water is boiling and the chicken is ready to be taken out of the oven. It can get hectic, fast.
  2. Start with the oven — Once your ingredients are ready, start with the recipes to be made in the oven. Whether it’s roasted veggies, or a sheet pan pork chop, get the oven heated and get those things in there first. Oven recipes are great for meal prep, because once their in there, the oven does all the work.
  3. Move to the stove — While your food bakes away in the oven, turn your attention to the stovetop. Start anything you’ll be cooking and keep a close eye on it. In the meantime, clear counter space to place those hot pans once they’re ready to come out of the oven.
  4. Let everything cool — Don’t store your food as soon as its done cooking. In accordance with food safety measures, it’s best practice to allow hot food to come to room temperature before placing it in the refrigerator. Otherwise, it may cool down unevenly and even leave food susceptible to spoilage. No one wants that. While everything cools, set out your containers.
  5. Fill and store — Once everything is cool, fill up your containers and stick them in the fridge. For no heat meals like salads, keep dressing separate and items that may cause the lettuce to get soggy, like tomatoes or cucumbers.
meal prep

Frequently Asked Questions

Q: Don’t you get tired of having the same thing every day?

A: The honest answer is… sometimes! When we make something I don’t like that much, or that didn’t turn out as I had expected, it gets tiresome to eat it day after day.

But when we make dishes I truly enjoy eating, that are filling and tasty and cooked to my preference, I do not tire of eating it throughout the week. Make no mistake — I greatly look forward to the weekends, but I’d much prefer eating the same dinner five days a week without the stress of whipping up a healthy meal after a full work day. Chicken Enchiladas and the Lemon Miso Pork with Coconut Curry Vegetables were two meal preps I 100% looked forward to eating every single day. As I said before, it’s imperative to find what works for you and to start with flavors and dishes you already know you love!

Q: Can you ever eat out? Aren’t you committed to eating what you prep?

A: Yes, you can eat out and no, you aren’t obligated to eat what you prep for every meal. The flexibility of your meal prep depends on your own personal preference. I’d rather make meals for the week and have that option. When plans change, or the opportunity arises to eat out, or with friends/family, it is simple enough to put the planned, prepped meal into the freezer to eat at a later date. By doing this, you’ll eventually build up enough meals to eat for a week without prepping! Believe me, it happens faster than you’d think.

Q: Does all of your prep really keep for five days?

A: It depends. Some ingredients hold up much better than others. An easy way to think about it: any food that would hold up to a trip to the beach, or a picnic is a great candidate for meal prep. There are also ways to preserve your food, like dressing salads only right before you eat them.

Foods that, once cooked, get mushy or undesirable in a day are not recommended for meal prep — my number one example: zucchini! Additionally, if you are concerned about the freshness of your food, you can prep for three days a time only, instead of the full five.

Ultimately, start small to learn what you are comfortable with. We’ve prepped this way for over a year and have never had issues with food going bad. There were some things that just weren’t tasty after a day, but those were experimental and things we won’t do again. Okay, so it was the one time I tried making roasted radishes. The internet made it look tasty but I do not recommend. Ever.

meal prep

Meal Prep Resources

Workweek Lunch

meal prep

My all-time favorite meal prep resource. Talia, founder of Workweek Lunch, provides kitchen-tested meal prep recipes, sized and ready for you to cook. The website is full of free recipes, but to unlock all of the meal prep potential, including weekly meal plans complete with recipes and a shopping list, a subscription is required. I’d recommend starting with the free recipes if you’re new to prepping and consider a subscription if you’re having difficulty planning what to make each week.

Budget Bytes

Budget Bytes has an entire section on their website dedicated to meal prep recipes. Beth, founder of Budget Bytes, creates tasty recipes on a budget that don’t compromise nutrition or flavor.

The Kitchn

The Kitchn has a great list of meal prep plans to get you started prepping. All the meals are planned out for you, and they give you full recipes and cooking instructions.

Edible Ink

meal prep

Yep, that’s me! I have a growing collection of meal prep recipes available on the website, as well as an ongoing series of posts about meal prep (including this one). I also have two different meal planning templates available as free downloads on the Free Resources page.

Do you meal prep? If not, is it something you’re interested in? Let me know in the comments below.

Until then, happy prepping!

Nectarine and Goat Cheese Pissadelière | Baking

A yeast-based dough makes the base for this “French pizza”, the Provençal pissadelière.

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What is a pissadeliére?

Originating in Provence, France, pissadelière is a pizza-like street food. Located on the southeastern side of France, Provence borders Italy and the Mediterranean Sea — the perfect mix of culinary influence to create this French pizza!

On-the-water view of Provence, France
Gorgeous Provence

Traditionally, pissadelière is topped with onions, anchovies and olives. Needless to say, this is NOT a traditional pissadelière.

Instead, I chose to use the pissadelière dough as a base for a fruity, cheesy, sweet flatbread, something that could easily be eaten for dessert or for breakfast. This Nectarine Goat Cheese Pissadelière would make a great addition to a Sunday brunch, as an afternoon snack with a cup of tea or coffee or a sweet and savory dessert component for your next dinner.

Close up photo of a slice of Nectarine Goat Cheese pisadellière
A platter of Nectarine Goat Cheese Pissadelière

The dough is the most laborious part of the recipe, and even then most of the time spent is letting the dough rise, not active time.

If you prefer to use a different stone fruit, the recipe is completely adaptable. Simple choose your fruit, cheese and herby toppings! Here are some other combinations to consider:

  • Plum and Chèvre
  • Peach and Gorgonzola
  • Berries and Brie
Slice in triangles for a fun, rustic platter of tasty sweet/savory pizza!

On a Personal Note

The basis of this recipe, originally from Cook’s Illustrated , was handed down to me from my mom, originally given to her by my grandfather. He was the one who taught me how to make pizza at six years old. He called the recipe “French pizza” because he (like many of us, I’m sure) was confused on how to properly pronounce “pissadelière”. Honestly, I have no idea how to say it either. What I do know is that the final result is delicious.

Nectarine goat cheese pissadeliere
Nectarines, goat cheese, a drizzle of honey and a sprinkling of fresh herbs. Delicious!

The trick to the dough is using well-oiled hands! As my grandpa (Papa) said, “The dough is beautiful to work with, especially in conjunction with the parchment paper and using very oily hands stretches the dough easily.”

It was a pleasure to make this recipe that he’d made and enjoyed before. I hope you enjoy the recipe as much as we did. Feel free to change out toppings as you see fit!

Nectarine Goat Cheese Pissadelière

This "french pizza" is made with a soft dough and topped with fresh nectarines, goat cheese, herbs and a drizzle of honey. Eat for dessert or breakfast!
Prep Time 2 hrs
Cook Time 15 mins
Total Time 2 hrs 15 mins
Course Breakfast, Dessert, dinner
Cuisine American, French

Ingredients
  

  • 2 cups all-purpose flour
  • 1 teaspoon instant yeast
  • 1 teaspoon salt
  • 1 tablespoon olive oil, plus additional as needed for dough
  • 1 cup warm water
  • 1-2 large, ripe nectarines
  • 8 ounces soft goat cheese
  • Handful of fresh herbs mint, thyme or basil
  • Honey, for drizzling

Instructions
 

  • In a large bowl, mix yeast and warm water. Whisk gently. Let bloom for 3-5 minutes. You should see light bubbling forming in the bowl.
  • Sift all-purpose flour into the bowl with the yeast and water.
    Add salt and olive oil. Mix in bowl until combined.
    Then, on a wooden board dusted with flour, knead dough into a smooth ball, about 3 minutes.
    When kneading, shape the dough into a ball and use the heel of your hand to push the dough down, reshaping it.
     *For an alternative method using a food processor, see recipe notes.
  • Lightly oil a clean bowl and place the dough ball inside and cover with a cloth. Allow to rise for 1 – 1 ½ hours, until the dough has grown in size
  • Have olive oil close at hand for stretching the dough. This dough responds better to oil than flour to repel stickiness.
    Line a full-sized baking sheet with parchment.
    Cut the ball of dough in half, forming two chunks.
    Stretch the dough using oiled hands to form rectangle shapes. (Any shape you make is okay, the important thing is stretching the dough so it is about ½” thick. If the shape doesn’t come out the way you’d like it, remember, it’s not a mistake – it’s rustic!)
    Place one rectangle on one end of the baking sheet. Using your fingertips, dimple the dough.
    Repeat with the other dough ball.
  • Slice the nectarines into eight sections. This prevents the nectarines from being too thin and burning in the oven. Top dough with sliced nectarines and goat cheese. Add as much or as little as you'd like!
  • Bake in a 425°F oven for 13-15 minutes. The crust should be lightly brown.
  •  Drizzle the pissaladiére with honey. Top with finely chopped herbs of your choice.
    Mint, thyme and basil all pair well with nectarines and goat cheese. If your herbs are flowering, use the flowers too! They are edible, slightly sweet and make for a beautiful presentation.
    Slice the pissaladiére any way you’d like. If the dough is not perfectly rectangular, I recommend slicing into triangle shapes.

Notes

Alternative dough method: If you are new to dough making, you may be more comfortable with the food processor method described in the original Cook’s Illustrated recipe:
“In the workbowl of a food processor fitted with a plastic dough blade, pulse flour, yeast and salt to combine, about five 1-second pulses. With machine running, slowly add oil, then water, through feed tube; continue to process until dough forms ball, about 15 seconds. Generously dust work surface with flour; using floured hands, transfer dough to work surface and knead lightly, shaping dough into ball.”
Keyword dessert pizza, french pizza, goat cheese recipe, nectarine recipe, pissaladiére, pissaladiére recipe

Chia Pudding And Granola Parfait | Meal Prep Recipe – Vegan

Sized for meal prep, this made-ahead breakfast is easy to put together for a sweet, nutrient packed breakfast.

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Photo by Ella Olsson on Pexels.com

What is Chia Pudding?

The name may be misleading, as chia pudding consists of gelled chia seeds that expand about 2-3x their normal size after absorbing liquids. The seeds remain whole but do soften. They also have a particularly fascinating ability to attract one another and tend to bead together on the back of a spoon, say, a bit like water droplets. You’ll see what I mean when you make this.

No dairy is involved in this pudding. Of course, unless you chose to add it. If you replace the non-dairy milk with dairy milk, I’d recommend omitting leaving the pudding on the counter for an hour to set. Give it a good whisk and stick it straight in the fridge. During the first hour of setting time, pull it out intermittently, stirring to discourage clumping and adding more milk if liquid is needed, about a tablespoon or two at a time.

Breakfast sans Sugar Rush

Store-bought granola typically contains high amounts of sugar — be it high fructose corn syrup, pure cane, or molasses. Being sensitive to processed sugar (it’s a migraine trigger for me hooray) I’ve begun to pay particularly close attention to what I eat first thing in the morning. This may be personal, but I believe what I eat for breakfast stays with me all day. It can affect my mood, energy levels and how I feel physically.

That being said, this granola gains its sweetness from small amounts of honey, fruit jam and dried berries (such as cranberry or raisin). Customization is always encouraged, but for the cleanest breakfast, I’d recommend following the recipe as written. Together with some fresh fruit, this Chia Pudding & Granola Parfait becomes an enjoyably sweet breakfast without inviting a massive carb-loaded sugar crash mid-morning.

As always, feel free to add your own twist and enjoy!

Chia Pudding and Granola Parfait

Make this recipe on a Sunday evening and enjoy throughout the week as a delicious, low sugar breakfast!
Prep Time 1 hr
Cook Time 20 mins
Total Time 1 hr 20 mins
Course Breakfast
Cuisine American
Servings 10 servings

Ingredients
  

Chia Pudding

  • 1 cup full fat coconut milk
  • 4 cups non-dairy milk
  • cup chia seeds
  • 1 tsp ground ginger
  • 1 tsp vanilla extract
  • 2 TB agave or jam

Easy Granola

  • 3 cups rolled oats
  • 2 TB coconut oil melted
  • ½ cup crushed nuts pecans, almonds, walnuts or peanuts
  • 2 tsp cinnamon
  • 2 TB agave or brown sugar
  • 2 TB jam of choice
  • ¼ cup dried berries cranberry, raisin or blueberry

Instructions
 

  • Preheat oven to 350°F.
  • Whisk coconut milk, non-dairy milk, ginger, vanilla and sweetener of choice in a large bowl. Once smooth, add in chia seeds and mix well.
  • Let chia pudding sit on counter for about an hour, whisking intermittently and adding liquid as needed. This helps the chia seeds to expand without clumping together. While chia pudding sets, prepare the granola.
  • Mix all granola ingredients in a large bowl. Cover a sheet pan with parchment paper and press granola into pan.
  • Bake granola for 20 minutes, until crisp.
  • Let granola cool on the counter. Once cool, store in an airtight jar on the counter.
  • Store chia pudding in an airtight container in the refrigerator.
  • To serve, spoon chia pudding into a bowl. Add chopped fruit, peanut butter or preserves and top with granola. Enjoy!
Keyword chia pudding, chia seed, granola, meal prep breakfast, parfait

Have you ever tried chia pudding? Made this recipe? Let me know in the comments below!

Ricotta Vegetable Quiche | Baking

It’s the weekend. You are busy doing laundry, cleaning the house and laying on the couch catching up on Netflix (the most important chore of all). You want to serve up a show-stopping breakfast with minimal effort. Never fear – the Ricotta Vegetable Quiche is here!

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Three quiches on a table
Make one quiche – or three!

Ricotta is Bettah

This recipe was born from a tub of ricotta cheese sitting in the fridge begging to be used. You may use full lactose, ‘regular’, ricotta or you may substitute for any store-bought lactose-free, vegan options. My favorite is this cashew Ricotta from It Doesn’t Taste Like Chicken.

In a typical quiche recipe, you’d whisk your eggs with milk or heavy cream. Here I swap that out for my favorite fluffy creamy cheese, ricotta. Blending it into the eggs gives the quiche an impossible fluffiness and delectable creaminess.

a slice of crustless quiche
A slice of quiche made without crust – a doable and delicious option!

Swap it out

Think of the recipe below as a general guideline. You can make it as is, following the ingredients exactly or you can swap in your favorites and make it your own!

Some of my other favorite quiche vegetables include:

  • Mushrooms – baby bella, chopped portobello
  • Asparagus
  • Shallots (which can be used in place of garlic for a milder flavor)
  • Zucchini
  • Shredded potatoes (frozen hash browns — easy and delicious)
  • Tomatoes

Additionally, you can switch up this recipe with your own spice mix. Here, I use my go-to mix for egg-based recipes, but you can easily swap in your favorite spices (maintaining measurements) or go super easy by switching in your favorite spice blend.

If your chosen pre-fab spice blend contains salt, skip the suggested amount of salt in the recipe. If not, add in the salt and pepper as directed.

chopped vegetables on a cutting board
Swap out any vegetables you’d like to make the quiche your own.

Get crusty

This recipe uses the frozen pie crusts that come folded. You could also use the kind you buy already in the pie pan, or if you are feeling extra you can make your on pie crust from scratch.

I’ve made this quiche with an oversized tortilla as the bottom crust which worked equally well. This could be a viable option for gluten-free folks, or make your own pie crust using a gluten-free flour. I’d suggest following this recipe for an easy gluten-free pie crust.

Breakfast (f)or Dinner

While this quiche would be stunner at any brunch, it’d also make a great, comforting and simple weeknight meal. Pair with a side salad to round it out or serve up a side of roasted potatoes.

quiche and a salad
A simple serving idea to make quiche a meal.

Ricotta Vegetable Quiche – Vegetarian, Dairy-Free Option

Course Breakfast, dinner
Cuisine American, French, Italian

Ingredients
  

Crust

  • 1 flaky pie crust homemade or store-bought

Spice Mix

  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tsp smoked paprika
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp dried oregano

Filling

  • 2 cloves garlic minced
  • ½ white onion diced
  • ¾ cup bell peppers, diced. red, green, orange or yellow.
  • ¾ cup broccoli diced
  • ¼ cup chopped frozen spinach OR ¾ cup fresh spinach, chopped.
  • ¾ cup artichoke hearts diced
  • cup ricotta cheese
  • 2 tbsp extra virgin olive oil

Instructions
 

  • Preheat oven to 350°F. Follow the pie crust instructions to thaw and roll out to fit 9-inch standard pie plate. Follow blind-baking instructions, adding pie weights, and baking to 10-15 minutes, until crust starts to brown. Remove from oven and allow to cool. Leave oven on.
  • In a medium-sized fry pan, add olive oil. Once warm, add in garlic and onion, sauté until tender, translucent, and fragrant.
  • Add all vegetables to pan (bell peppers, broccoli, artichoke hearts, and spinach). If using frozen spinach, defrosting before adding to pan is not necessary.
  • Sauté over medium heat for about 15 minutes, until vegetables are tender and all water is cooked out of the spinach. If the water does not cook out of the spinach in the pan, it will cook out in the quiche which could lead to watery sogginess.
  • In a medium-sized bowl, whisk eggs together until smooth. Add ricotta, 1 tablespoon olive oil, salt, pepper and spice mix. Mix well.
  • Pour the egg and ricotta mixture into the pie crust. Sprinkle the sautéed vegetables on top, distributing as evenly as possible. Optional: top with a shredded cheese, like parmesan or sharp cheddar.
  • Bake at 350°F 25-35 minutes until middle is set and no longer liquid.
  • Remove from oven and allow to cool 10-15 minutes, to allow everything to set. Cut into slices. Serve with avocado and salsa.

Notes

  1. If you don’t like any of the vegetables, feel free to swap them out. Use the same measurements. Try substituting:
    • Roasted, diced sweet potato
    • Zuchinni
    • Cauliflower
    • Asparagus
    • Mushrooms
  2. Adjust spices to your taste. Or, try your favorite store-bought spice mix. If using your own spice mix, eliminate spice mix in recipe and use 1½ tablespoons of your desired spice mix. 
  3. For a spicy kick, add in a diced jalapeño to the pan when sautéing the garlic and onions.
  4. You can use frozen vegetables for the whole dish!
  5. To make DAIRY FREE: Use a vegan ricotta cheese recipe, like this one from It Doesn’t Taste Like Chicken
Keyword hearty vegetable quiche, quiche, vegetarian breakfast, vegetarian dinner, vegetarian quiche, vegetarian recipe

Made this quiche? Let me know in the comments below!