Healthy Quiche Recipes for Weight Loss

Quiche is a savory pie that makes a delightful breakfast, brunch, or even a light dinner. Traditional quiche recipes are often rich in calories and fats due to the use of heavy cream and a pastry crust. However, there are many ways to make a healthy quiche that supports weight loss goals without sacrificing flavor. This article explores various healthy quiche recipes, focusing on substitutions and additions that make this dish both nutritious and delicious.

Crustless Cottage Cheese Quiche

One excellent option for a healthy quiche is a crustless cottage cheese quiche. This recipe eliminates the need for a pastry crust, significantly reducing the carbohydrate and fat content. Cottage cheese serves as a creamy, high-protein base, replacing traditional milk or cream.

Ingredients and Variations

• Cottage Cheese: Using low-fat or fat-free cottage cheese can further reduce the fat content. Keep in mind that the texture and flavor might be slightly different.
• Vegetables: Common vegetables that pair well include spinach, bell peppers, mushrooms, onions, zucchini, and tomatoes. Sautéing onions and garlic beforehand can add depth of flavor.
• Proteins: Proteins like ham, bacon, sausage, or smoked salmon can be added for extra flavor and protein content. Turkey bacon is a lighter alternative to traditional bacon.
• Herbs and Spices: Adding herbs like chives, parsley, or dill, as well as spices like garlic powder, onion powder, or paprika, can enhance the flavor. Fresh basil and feta cheese can also add a burst of freshness.

Recipe Example: Crustless Spinach and Feta Quiche

This recipe combines the creaminess of cottage cheese with the freshness of spinach and feta, creating a flavorful and healthy quiche.

Ingredients:

• 1 (10-ounce) package frozen spinach, thawed and drained
• 1/2 cup diced white or sweet onion
• 2 cloves garlic, crushed
• 1 cup cottage cheese
• 1/2 cup chopped tomatoes
• 1/4 cup crumbled feta cheese
• 2 tablespoons chopped fresh basil leaves
• Salt and pepper to taste
• 6 eggs
• Olive oil spray

Instructions:

1. Preheat the oven to 350°F (175°C).
2. Thaw the frozen spinach and place it in a strainer to drain it. Ensure you get all the water out of it. Place it in a strainer and squeeze all the water out of it with your hands. You don’t want any excess liquid in the spinach.
3. Lightly spray a non-stick pan with olive oil. Then, add the diced onion and crushed garlic cloves to the pan. Sauté the onions and garlic over medium-low heat until the onions are translucent and the garlic is cooked, about 3-5 minutes.
4. Add the cottage cheese, thawed and drained spinach, chopped tomatoes, crumbled feta, chopped basil leaves, salt, pepper, cooked onions, and garlic to a large bowl. Then, mix these ingredients.
5. Crack six eggs and whisk them in a bowl. Then, pour the whisked eggs into the large bowl with the rest of the ingredients.
6. Thoroughly mix all the ingredients.
7. Spray a 9-inch round, 2-inch deep, non-stick baking dish with olive oil. Then, pour the quiche mixture into the baking dish. Spread the quiche evenly in the baking dish.
8. Optional: Add 4-5 slices of tomato to the top before baking.
9. Bake the quiche at 350°F for 45-55 minutes, until fully cooked. A knife or toothpick inserted in the center should come out clean.
10. Once done, slice this quiche and serve it on individual plates or enjoy it as part of a brunch platter. Cut the quiche into four individual slices. I love sprinkling with additional fresh chopped basil and feta over top before serving.

Tips for the Perfect Cottage Cheese Quiche

• Drain the Spinach: If you use frozen spinach make sure to thoroughly drain it and squeeze all the excess liquid out.
• Cook the Onion: Don’t just add the diced onion to the quiche. Sauté the onions and garlic to enhance their flavor.
• Mix the Ingredients: Before adding the whisked eggs to the bowl, thoroughly mix to evenly distribute all the ingredients.

Nutritional Information

A serving of this crustless cottage cheese quiche is lightened up and crustless! Also, there is no cream, milk, or butter in this recipe. The cottage cheese adds even more protein and makes it delicious and creamy. This quiche is made with healthy ingredients such as eggs, spinach, tomatoes, and basil.

Healthy Ham and Cheese Quiche

For those who enjoy a more traditional quiche flavor, a healthy ham and cheese quiche can be a satisfying option. By making a few smart substitutions, you can significantly reduce the calorie and fat content while maintaining the delicious taste.

Read also: Healthy food access with Highmark Wholecare explained.

Ingredients and Substitutions

• Eggs and Egg Whites: Replace some of the whole eggs with egg whites to reduce cholesterol and fat.
• Milk: Use 1% evaporated milk or any type of milk instead of heavy cream or half-and-half.
• Cheese: Use a little less cheese than a traditional recipe would call for, and opt for reduced-fat varieties.
• Ham: Use lean ham or turkey ham to reduce fat content.
• Pie Crust: Consider using a store-bought frozen deep-dish pie crust for convenience, or make a homemade crust with lighter ingredients. Alternatively, omit the pie crust altogether for a lower carb and slightly lower fat option.

Recipe Example: Healthy Ham and Cheese Quiche

Ingredients:

• 1 frozen deep dish pie crust
• ¾ cup yellow onion, finely diced (110g) ~1/2 medium onion
• 2 large eggs
• ¾ cup egg whites (180g) or 4 additional eggs
• ¾ cup milk (180g) of choice*
• 2 cloves garlic minced
• ¾ tsp Italian seasoning
• ½ tsp salt + pepper to taste
• 8 oz. ham, diced
• 1 cup reduced-fat cheddar cheese, shredded

Instructions:

1. Preheat the oven to 375 degrees F. Gently transfer the pie crust to a pie dish directly out of the freezer. The longer it sits out, the easier it will be to break.
2. Spray a small skillet with cooking spray and set to medium-high heat. Add the diced onion and cook for 3-5 minutes or until soft and translucent. Remove from heat and allow to cool slightly.
3. Whisk the eggs in a large bowl until lightly beaten. Then whisk in the egg whites, milk, minced garlic, Italian seasoning, salt and pepper (you can add more or less salt and pepper to taste).
4. Add the diced ham and sautéed onions to the pie crust.
5. Pour the egg mixture over the ham and onions. Top with shredded cheddar cheese.
6. Bake on the lower oven rack for 37 to 45 minutes, or until set along the edges and only slightly jiggly in the center.

Tips for a Lighter Ham and Cheese Quiche

• Use Fresh Herbs: Fresh herbs bring so much flavor to the quiche. If you must use dried, you only need 2 tsp.
• Choose the Right Milk: Any milk will work here, but just note different milks will result in slightly different consistencies. To keep things light, evaporated milk works well.
• Consider a Crustless Version: For a lower carb and slightly lower fat option, omit the pie crust.

Nutritional Information

This healthy ham and cheese quiche is significantly lighter than your traditional quiche! It is perfect for weekend breakfast with the family or brunch with your girlfriends. It’s also amazing for meal prep because it holds up so well! I find that the flavors develop even more as the days pass.

Crustless Quiche with Extra Vegetables

Adding a variety of vegetables to your quiche not only boosts its nutritional value but also adds flavor and texture. This crustless quiche recipe is packed with vegetables and protein, making it a satisfying and healthy meal.

Vegetable Combinations

• Colorful Medley: A colorful medley of orange bell pepper, summer squash, and zucchini adds both visual appeal and nutritional benefits.
• Spinach and Peppers: Cook down some spinach to replace the pepper or squash, use green or red peppers instead of orange, more zucchini instead of squash, or even a handful of kale.
• Sausage & Pepper Version: Skip the squash & zucchini, and replace with 1/2 cup chopped onion and 6-8 ounces of sliced, pre-cooked sausage links.

Recipe Example: Crustless Vegetable Quiche

Ingredients:

• 1 sliced squash
• 1 sliced zucchini
• 1 chopped pepper
• 2 cloves garlic, minced
• Thyme, salt, and pepper to taste
• 6 eggs
• ¾ cup egg whites
• ½ cup milk
• ⅔ cup shredded cheddar cheese
• Grated parmesan cheese for topping

Instructions:

1. Preheat oven to 350°F (177°C). Spray a 9-inch pie dish or square pan with nonstick spray.
2. Heat a large skillet over medium-high heat. Spray with nonstick spray and add sliced squash and zucchini, chopped pepper, garlic, and thyme. A little pinch of salt and pepper, too. (The rest of the salt and pepper called for in the recipe goes into the egg mixture, so just use a pinch here). Stirring frequently, cook for 6-7 minutes or until veggies are tender.
3. In a large bowl, whisk the eggs, egg whites, milk, salt, and pepper together until thoroughly combined.
4. Arrange veggies into the prepared pan. Top with shredded cheese, then pour the egg mixture on top.
5. Bake for 45 minutes or until filling is set and no longer jiggles.
6. Cool for 10 minutes on a wire rack before slicing and serving.

Tips for Maximizing Vegetable Flavor

• Cook Your Veggies: Since there is no buttery pie crust in this low calorie quiche recipe, let’s put a ton of flavor into the vegetables.
• Add Cheese: This quiche would be nothing without the cheese, so don’t skip it.
• Customize Flavors: Just like when making a frittata or breakfast egg muffins, you can customize the flavors by choosing different add-ins.

Nutritional Information

This satisfying, vegetable and protein-packed quiche has only 110 calories per enormous serving. It is a little lighter than breakfast casserole, but no less flavorful.

Tuscan Quiche

The Tuscan Quiche is a fantastic option if you are expecting guests or as a delicious weekend breakfast. It looks fancy and tastes savory, and at the same time is healthy, full of proteins and veggies, with less than half the fat of traditional quiche recipes.

Key Ingredients

• Artichoke: Artichokes are low in fat, rich in fiber, minerals, and vitamins like vitamin C, vitamin K, magnesium, and folate.
• Spinach: Spinach is loaded with nutrients and antioxidants. It is full of vitamin C, vitamin K, folic acid, iron, and calcium.
• Feta Cheese: Adds a salty and creamy flavor.

Recipe Example: Tuscan Quiche

Ingredients:

• 6 eggs
• ⅔ cup Feta cheese
• ½ cup milk
• 3 cloves garlic minced
• ½ onion diced
• 1 tomato medium-sized, sliced into thin rounds
• 2 handfuls spinach
• 1/4-1/2 cup artichoke hearts canned diced
• 1/4-1/2 cup roasted red peppers canned diced
• ½ tsp salt
• ¼ tsp pepper
• ½ tsp Basil dried
• ½ tsp Oregano dried
• ¼ tsp Thyme dried
• ½ tsp Fennel seeds
• 1 tsp Rosemary fresh (preferably)
• 1 whole Pie crust

Instructions:

1. Preheat oven to 375 degrees. Grease pie pan and place pie crust into pan (if you bought separately).
2. Add eggs, milk, and all seasonings except the fresh rosemary into a bowl. Whip with a fork, breaking the egg whites and stirring vigorously until a mostly uniform color.
3. Ring out the canned artichoke hearts and roasted red peppers with paper towels to remove some of the liquid. Dice, if you haven't already.
4. Add all the veggies except the tomatoes into the pie crust in a pie pan. There will be a lot of veggies!
5. Add the feta cheese, if desired, over the veggies.
6. Pour the egg mixture over the veggies into the pie pan. Use a rubber scraping spatula to smoothie it down and ensure the egg has surrounded all of the veggies.
7. Top with the tomato rounds and fresh rosemary.
8. Put quiche in the oven. Cook about 45 minutes or until egg batter has set and a toothpick comes out clean from the center.

Tips for a Healthier Tuscan Quiche

• Healthy Pie Crust: Use a Garbanzo Bean Pie Crust recipe, which is super easy to make and is gluten-free. Keep it healthy by using that recipe for your pie crust or go crust-less!
• Adjust the amount of Artichoke and Red Pepper: The amount of artichoke and red pepper various based on preference.
• Fresh Rosemary: Use fresh rosemary for the best flavor.

Nutritional Information

This Tuscan Quiche is a fantastic option if you are expecting guests or as a fancy and savory breakfast. Blow your friends away with this quiche for brunch! It looks fancy and at the same time is healthy, full of proteins and veggies, with less than half the fat of traditional quiche recipes.

Read also: Healthy Eating on the Run

General Tips for Making Healthy Quiche

• Use Non-Stick Cookware: Coat your baking dish generously with non-stick spray to keep crustless quiche from sticking.
• Bake at a Moderate Temperature: Bake the quiche at a moderate temperature (around 350°F or 175°C) and check for doneness by inserting a knife or toothpick in the center; it should come out clean.
• Prepare in Advance: Cottage cheese quiche can be made in advance and stored in the refrigerator for 3-4 days.
• Freezing: Cottage cheese quiche can be frozen. It’s best to freeze it after baking and cooling. Wrap it tightly in plastic wrap and aluminum foil, and store it in the freezer for up to three months. Let thaw overnight in the refrigerator before reheating.

Serving and Storage

• Serving: Serve your quiche with a side salad or bowl of soup for a healthy lunch or light dinner.
• Storage: Transfer leftover quiche to an airtight container and store it in the refrigerator for 3-4 days. Or, you can leave the quiche in the cooled baking dish that you cooked it in and tightly cover it with plastic wrap and tinfoil.
• Reheating: When ready to serve, reheat it in the oven at 350°F for about ten minutes, or until warm.

Read also: Mobile Dining Revolution

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