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
You save
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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USMAWIFE 7/1/2021
thank you Report
LOSER05 6/11/2021
CD4994568 6/4/2021
Love breakfast for dinner. Report
MUSICNUT 5/17/2021
Thanks for the great article! :) Report
SNUZYQ2 4/28/2021
Very handy to have the ingredients separated out by calories and nutrition. It would have been great to have the protein grams indicated also! Thanks for these terrific tips! Report
DIVAGLOW 1/6/2021
I love these ideas, thanks! Report
WILSOD1 11/12/2020
Unless you plan to eat the entire thing your not saving 500 calories per serving. The list is comparing the ingredients for the entire recipe. Making the modified version will save an overall 500 calories. If it's cut into 6 slices that saves 83 calories per slice. If it's cut into 8 slices that saves 62 calories per slice. Report
CD26550573 11/5/2020
Thanks !! Report
CATNAP6291 9/30/2020
good advise Report
ELRIDDICK 9/7/2020
Thanks for sharing Report
I'm going to give this a try. Report
thanks Report
I love and been making crustless quiches for friends and family since before my children were born. No one seemed to miss the crusts(or the extra calories) and thought they were delicious.
Ty for the many other helpful tips. Report
I need to make a quiche! Report
thank you Report
Great Report
Great Report
Great article ... thanks for the tips. Report
Thanks Report
Thanks Report
Thanks Report
Great ideas. Report
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
why not make a crust from cauiflower rice... Report
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
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
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
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
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