Looking for something new to add to your brunch routine? Check out quiche, the perfect blend of egg, cheese, and a crust that’s also super easy to make at home. No one will believe how simple it is to whip up this French-inspired dish; it’s quite the deceptive little number that you can serve as a meal or appetizer, depending on the portion size. Read on for more information and our top quiche recipes that are healthy and delicious.
Is Quiche Healthy?
Quiche can be healthy, but it depends on the ingredients that are used. Quiche is typically made with eggs, cheese, and vegetables. So if you use low-fat or fat-free ingredients, quiche can be a healthy choice. However, if you use high-fat ingredients, quiche will not be as healthy.
Why Is Quiche Healthy?
1. Quiche is a great source of protein.
Quiche may have the word “pie” in its title, but it’s actually one of the best sources of protein in your diet. One slice of quiche contains more than 10 grams of protein, and it’s a good source of calcium and iron too. If you’re looking to add more meat to your diet, a good way to do that is by adding chicken or ham to the egg mixture.
2. Quiche is packed with fiber!
The fiber content in quiche can make it feel like you’re eating dessert without all the calories. One slice has about 3 grams of fiber, which means that it can help keep you feeling fuller longer on fewer calories than other foods that have similar amounts of fiber. This makes quiche a great choice for anyone trying to lose weight or who wants to cut back on their calorie intake for any reason at all.
3. Quiche is a great source of protein.
The egg in quiche is also a good source of protein, which is why it’s so important for anyone on a diet to make this dish at home instead of ordering it out. A single slice of quiche contains more than 10 grams of protein, which is the same amount as found in a cup of cottage cheese or one-quarter cup (about 4 ounces) of cooked chicken breast. Eating eggs regularly can help you feel fuller longer and keep your energy levels up throughout the day, both things that are great for weight loss and overall health.
4. Quiche makes a great snack!
Quiche can be eaten any time throughout the day as an easy snack or meal replacement if you need to keep your hunger at bay while on the go, especially if you’re trying to lose weight or eat healthier overall. It can also be eaten as an appetizer before dinner if you’re looking to have a full meal without going overboard on calories.
5. Quiche is a good source of calcium and iron.
The egg in quiche is a good source of both calcium and iron, which are important nutrients that can help keep you feeling strong and healthy throughout the day. These nutrients can also help promote bone growth and bone health, which can be especially important for women who are pregnant or trying to get pregnant. The iron in quiche can even help you absorb the calcium you consume in your diet better, which means that it’s really an all-around great source of nutrition for anyone who wants to be healthy and stay that way!
How To Make Quiche?
1. Make Your Crust
If you’re making quiche for a special occasion, make sure you have enough time to make a proper crust. It’s also important to note that quiche crust is not a regular pie crust. You will want it to be slightly crisp and flaky, so don’t use a pre-made pie crust. Use your favorite recipe or try this one!
2. Fill and Bake the Crust
Fill the crust with your favorite ingredients and layer them in the order of your choice. The more layers you add, the deeper the flavor profile will be in your final product. Be sure to press evenly into the pan and cut into pieces before baking. And if you’re making more than one piece of quiche at once, it’s best to bake them separately so they don’t overlap in heating time (quiche can get soggy if it sits out too long). Bake until golden brown around the edges and puffed up through the middle.
3. Add the Quiche Topping
Once your crust is baked, it’s time to add your quiche-filling ingredients. If you’ve made a pie crust, it’s easier to layer into the pan without the classic quiche top that forms when you add an egg mixture. For a more traditional taste, just pour in an egg mixture and bake for an additional 10 minutes before topping with cheese and baking until golden brown. For a lighter version, use half of each ingredient and mix together before pouring it into the crust. This is also a great way to use up leftover ingredients! Top with whatever you have on hand or your favorite toppings such as bacon, sausage, chives, or spinach.
4. Bake Again Once Ready
Once your quiche is baked, you can let it cool for a few minutes in the pan before turning it out onto a cutting board. If you want to get fancy, you can also use a spatula and knife to cut around the edges of the quiche to make it easier to slice. Once you’ve cut it into pieces, you can serve it with a simple salad or enjoy it as is. Quiche is great for breakfast, brunch, or even dessert!
The Healthiest Quiche Recipes
1. Quiche Lorraine
This classic egg dish is a surefire crowd-pleaser. The secret to its success? The combination of cream and butter, adds a rich flavor and creamy texture. And, with the addition of onions, mushrooms, and bacon, it’s a nice boost of protein as well.
2. Quiche Lorraine With Chicken And Broccoli
This version is still packed with the same flavors as the original recipe, but it has some added veggies for an extra dose of vitamins and minerals. The bacon adds just enough fat to keep things moist; you can even leave it out if you prefer a lighter dish. If you like quiche as much as we do, then be sure to check out our other healthy quiche recipes too!
3. Flax-Crusted Quiche With Mushrooms & Ham
This recipe combines a flax crust with a savory mushroom and ham filling, and a touch of cheddar cheese to make it extra savory.
4. Quiche Lorraine With Turkey Bacon
This is the perfect quiche for those who want to cut back on meat in their diet. The turkey bacon adds just enough protein without weighing down the dish. And, it’s packed with all sorts of healthy veggies like broccoli, spinach, and tomatoes.
5. No-Bake Egg Tart With Spinach & Goat Cheese
This no-bake egg tart has all the flavor of traditional quiche but without any of the high-fat content that often comes along with it. It’s also very easy to make; you can even make it in advance and bake it right before serving! So, this is definitely one for busy mornings!
Conclusion
Quiche is a great meal to make on the weekend and eat throughout the week. You can microwave or reheat it quickly, so it makes a great option if you’re short on time. Quiche is normally made with eggs and heavy cream, but you can choose healthy recipes that are low-carb and high in protein and fat. Quiche is a great way to get more vegetables into your diet and enjoy some delicious leftovers for the week. With so many variations available, there’s no way you’ll ever get bored of quiche.
