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Quick & Healthy Ways to Fill a Quiche

By , SparkPeople Blogger
Whether you serve it for breakfast, brunch, lunch or dinner, quiche can be a healthy, go-to meal that all in the family will enjoy. That is, after you give is a drastic yet easy makeover.

Traditional quiche--with its ingredient list of fatty meats, too much cheese, whole eggs, and heavy cream--should stay away from your kitchen, but a new healthy, flavorful, and versatile quiche will fit right into your healthy eating plan.

Let's compare a traditional quiche recipe with a simple slimmed-down version that will save over 500 calories per serving.
Traditional Quiche Slimmed-Down Quiche
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Ingredient Nutrition info Ingredient Nutrition info
Traditional pastry crust 648 calories, 42 g fat Whole wheat bread crumb crust (see below) 258 calories, 4 g fat 390 calories, 38 g fat
4 whole eggs 288 calories, 19 g fat 3 whole eggs or 1 3/4 cup egg whites  216 calories, 14 g fat (201 calories, 0 g fat) 72 calories, 5 g fat
2 tablespoons butter (to sauté vegetables) 204 calories, 23 g fat Cooking spray (to sauté vegetables) 5 calories, 1 g fat 199 calories, 22 g fat
2 cups mild cheddar cheese, shredded 909 calories, 75 g fat 1/2 cup gruyere or parmesan, shredded 223 calories, 18 g fat 686 calories, 57 g fat
8 ounces deli ham cubed or bacon 413 calories, 24 g fat 4 ounces Canadian bacon 170 calories, 8 g fat 243 calories, 16 g fat
1 1/2 cups heavy cream 618 calories, 67 g fat 1 1/2 cups skim milk 125 calories, 0 g fat 493 calories, 67 g fat
Total 3,080 calories, 229 g fat   997 calories, 45 g fat 2083 calories, 184 g fat
Per serving (4 per 9" quiche) 770 calories, 57 g fat   249 calories, 11 g fat 521 calories, 46 g fat
 
Start by swapping the crust:

Whole Wheat Bread Crumb Crust

2 cups whole wheat bread crumbs (about 2 slices bread, crusts removed)
1/2 teaspoon dried herbs (thyme, sage, basil, or oregano)

Combine crumbs and herbs.  Coat the bottom of an 8- or 9-inch pie plate with cooking spray.  Press the breadcrumbs into the bottom of the pie plate and up the sides. Pour in the toppings and custard (egg filling).  Make sure the custard completely covers the bread crumbs to ensure they do not burn in the oven.
Just because ingredients have been reduced or swapped out doesn’t mean flavor will be lost. 
  • Don’t let the butter overpower the flavor of your vegetables.  Sautéing will let the flavor of the vegetables shine.
  • Choose cheese that is intense in flavor yet low in moisture.  Parmesan or gruyere are perfect choices.  If you choose Cheddar, go for a sharp variety. Mild cheeses like mozzarella or Monterey Jack are too mild to make an impact with their flavor.

How to make the perfect quiche

  • Preheat the oven to 375 degrees.
  • Use grated sharp cheeses: A little will go a long way. Layer it on top of the crust.
     
  • To avoid a soggy quiche, sauté your veggies and cook your meats before baking. (If you don’t cook the vegetables, your quiche will look curdled.)
     
  • Add the veggies, meats, and seasonings such as pepper, nutmeg, cayenne pepper, allspice, chopped fresh thyme or basil before adding the custard.  Don’t layer beyond half way up the quiche or pie plate to avoid overflow.
     
  • Dice your meat, then precook it to cut down on moisture and add color and flavor. Add 4 ounces cooked meat per quiche.
     
  • Sautéed vegetables and cooked meats should be added after the cheese.
     
  • Whisk together the eggs and milk, then pour custard on top of the quiche. A quiche shell should be no more than 3/4 full before it is baked.
     
  • Place the quiche on a baking sheet to catch any potential spillovers.
     
  • Bake 30-45 minutes, until a knife inserted in the center of the quiche comes out partially clean.  The quiche should rest at least 5 minutes before eating so it doesn't fall apart.
 

A Dozen Quick and Tasty Quiche Combos

  1. Spinach, mushrooms and leeks
  2. Tomatoes, chili peppers and avocado
  3. Caramelized onion and parsley
  4. Tomatoes and Canadian bacon
  5. Salmon and chives
  6. Chicken, grilled corn and avocado
  7. Asparagus and tomatoes
  8. Artichokes and leeks
  9. Chicken and tomato
  10. Zucchini, peppers, and onions
  11. Tomatoes and parsley
  12. Shrimp and dill
 
What is your favorite kind of quiche?

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Comments

GREEN_EYES2 10/13/2019
Great article ... thanks for the tips. Report
LOSER05 10/12/2019
Thanks Report
GEORGE815 10/1/2019
Thanks Report
MRPEABODY 8/26/2019
Thanks Report
ROSSYFLOSSY 8/26/2019
Great ideas. Report
BBDELTA 1/17/2019
I love frittatas, though I occassionally miss the crust, but not the calories. It is so easy to raid the fridge and use what is there (broccoli, kale, onion, peppers, and mushrooms are usually staples in my fridge) to throw one together in 30 minutes or less for approximately 150 calories per 1/8 slice. All the recipes sound delicious, especially the salmon. I use sausage and kale often, but will have to try salmon soon. Report
KITT52 1/10/2019
why not make a crust from cauiflower rice... Report
POETLKNG2LOSE 10/29/2018
These all sound good but cut the calories by doubling the servings here. Make the quiche and instead of a whole slive only have a half. I also agree about using half in quiches and a sharp cheese means you use less of it. I will pin this article, That is how you can save it for later. Report
RO2BENT 10/29/2018
Yummm Report
Great recipes. Thanks. Report
I like to add different cheeses - swiss, cheddar, even blue cheese. I also love mushrooms, grilled onions, spinach, asparagus, and bacon or crumbled breakfast sausage. Probably not all at once, but different combinations. Delicious! Report
I love crustless quiches, packed with peppers, mushrooms, onion, zucchini. Report
I LOVE the Spark Recipe for Crustless Spinach, Onion & Feta Quiche. I even improved on it by using whole wheat flour instead of all purpose. Makes it look even more like you have a crust when you don't. Definitely needs the red pepper though to add a bit of kick and not be bland. Report
I love crustless quiches. Love the suggestion on the cheese- Report
Crustless is the way to go--really cuts down on the prep time and the calories! :) Report
KHALIA2
I am willing to try a few of these! Thanks! Report
Except for the salmon, these all sound good Report
I don't use a crust. I make mine with brown rice and broccoli. Report
some of these look delicious. It might be time for me to learn how to cook a quiche Report
GAL2202
This is great information about quiche. Report
love love love quiche Report
Love quiche' good ideas Report
I've always wanted to make a quiche. Report
We make a crustless quiche quite often. We use eggbeaters and add flaxmeal for thickener and extra fiber. Report
I made a quiche for the first time and did not use a crust because I am keeping away from processed carbs. I use the eggs and egg whites combination and love the way it came out crust-less. The idea of the sweet potato layering the bottom of the pan sounds really good. Report
Sounds yummy! I finish today's food...But I like eggs and will try this recipe out. I never made a quiche, but there is a first time for everything. Report
EVMOLETT
After reading all these different ways of preparing quiches, I will definitely make one this week-end. I have made blender where everything goes in and pour in a crust and I made one using a baking mix, cheddar cheese, ham, eggs and half and half it was really good. Please keep sending and sharing. Report
@ REBECCA2330 - I wrap leftover quiche in plastic wrap and put it in the fridge when we have any. I like left over quiche for breakfast. ;-) Report
I should have figured out it was talking about FRESH bread crumbs (not dry) when it says it only takes 2 pieces to make 2 cups... I used 2 cups of DRY bread crumbs (the kind you can buy), and... it didn't work very well. Report
Is there a way to save this article? I would love to have it handy. Report
My favourite quiche combo has red sockeye salmon, green onion, spinach and a light topping of grated aged white cheddar cheese. yum. Leftovers are good cold too, make a nice quick breakfast. Report
My favorite quiche is a SP recipe - Crustless Onion, Spinach and Feta Quiche. It uses whole wheat flour mixed in with the ingredients which makes a "faux" crust similar looking (because it darkens) to pie crust. Yummy! Report
I avoid sauteing the vegies by steaming in a small amount of water with herbs...this works really well for mushrooms, peppers and spinach for both the cauliflower crusted pizza and crustless quiche Report
I make crustless quiche. DH and love them. I use 1 egg and the rest egg whites. I like to make two in small casseroles dishes. That way we can have one left for another days lunch. Using a good serving of spinach or broccoli it is a good way to add GREENS to a meal. Report
TIGGER679
For the person who's concerned about leftovers: I've always had success re-heating a slice in the microwave or just eating cold/room temp.

This is making me think about making a quiche tomorrow! :) Don't think I can leave behind the pastry crust (favorite part, I think) but definitely can load up on veggies AND go meatless! :) Report
KLEMIE
I loovvveeee spinach quiche. My hubby doesn't like it, though, so I don't make it because I would eat the whole thing. Report
I've never made a quiche before. Could someone tell me how to treat leftovers? I am only cooking for myself, but I would love to try some of these larger recipes. They look delicious! Thanks! Report
I've never made quiche before. However, my SIL makes a wonderful asparagus quiche. I will buy Whole Foods mushroom quiche when it's on sale. Report
I've never made a quiche before. Could someone tell me how to treat leftovers? I am only cooking for myself, but I would love to try some of these larger recipes. They look delicious! Thanks! Report
Crustless quiche = fritttata! Our favorite weekend brunch. Our usual contains small chunks of red onion, green peppers, portabella mushrooms, and kale salad mix (or spinach) sauteed lightly in coconut oil or olive oil. Add some chopped cooked meat -- we love either lean grass-fed pork sausage, black forest ham, or chopped bacon. Add a diced fresh tomato right before adding the egg mixture: we use between four and six eggs, depending on size plus 1 cup of egg whites. Stir well, cook lightly until bottom is set. Then into 375 degree oven for 25-35 minutes until done and golden.
Delicious with sliced avocado, sliced tomatoes, and piping hot coffee!
- Maryjean Report
I pretty much only make spinach/swiss/bacon quiche with a butter crust. I must not make mine as rich as other people do because mine comes out as 350 calories, 26g carbs, 21g fat and 13g protein per slice. When prepared crustless as a strata, it comes to 135 calories, 2g carbs, 9g fat and 9g protein per slice. Either way, a slice with a salad dressed with just vinegar or fat-free dressing is very indulgent and not too horrible balanced with an otherwise healthy eating day. I won't give it up. ;) Report
I found this quiche recipe that has a sweet potato crust. It was delicious. Smoked Salmon Quiche

The Crust
1 sweet potato, sliced into thin rounds, Enough to cover the bottom of the pie pan twice.
2 eggs
1/4 cup of cream or half & half (I used skim)
1 tablespoon fresh rosemary minced
1/3 cup of gruyere cheese (or swiss cheese)
Pinch of salt and pepper
Pre-heat the oven to 350 degrees. Layer the bottom a lightly greased deep dish pie plate with two layers of the sweet potato slices. Sprinkle the rosemary on the sweet potatoes, then whisk together the eggs, cream. Pour onto the sweet potatoes and sprinkle with salt and pepper. Pop in the oven to bake for 10 minutes, bring out of the oven and cover with the gruyere cheese and bake for 5 more minutes. Continue with the……
The quiche
4 eggs
1 1/2 cup 2% or whole milk (again, skim)
1 teaspoon of salt
1 teaspoon of Dijon mustard
1 teaspoon of dried dill
1/2 teaspoon of black pepper
1/2 teaspoon of sea salt
1 tablespoon of capers, drained
1-3 garlic cloves, pressed
2-4 oz of cream cheese, crumbled into bits
4 oz of smoked salmon broken into bits
1/2 cup of thinly slice green onions, (use the whole onion)
Whisk the eggs, milk, mustard and spices up into a froth in a medium bowl. Add the garlic and cream cheese and mix in. Sprinkle the bottom of sweet potato crust with the salmon. Pour the egg mix over top and a little dried dill for beauty. Bake this creation at 40-45 minutes at 350 degrees until center stops wiggling when you touch it and a toothpick comes out clean from the center. Serve after it has set for about 20- 30 minutes Report
I prefer the crustless quiche recipe in Spark Recipes, I have altered it and I add peppers, onions, mushrooms, spinach and turkey sausage along with low fat mozzarella cheese. Report
My favorite is swiss cheese with spinach & caramelized onion Report
I love eggs, but never thought of making a quiche... Think I will try without the crust though, and save a TON of calories... Yum, I know what's for dinner tomorrow:) Report
I love quiche. I swapped out eggbeaters for eggs and Land O Lakes fat free half and half for heavy cream yrs. ago. As for the cheese I use either fat free or 2%. No one seems to be able to tell the difference with the substitutes and I don't have to feel so guilty. I'll have to try this recipe for the whole wheat crust. Report
IAMTOLOSE
Can't wait to try some of these. They sound so good! Report
For anyone that is gluten free ... make it crustless! Oooo salmon and spinach sounds wonderful and so does crabmeat. I usually make broccoli & cheese and sometimes add a little ham. Report
HOLLYSNOWWOMAN - Looks like the serving size is the same as for the traditional quiche; 1/4. Look at the last line in the graph Report
I always make quiche - usually salmon with spinach. I've not tried the wholewheat bread crumb crust or even a wholewheat crust (so that made by Chef Meg). Got to try these different crust. Report
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