18 Healthy Vegetarian Quiche Recipes (2024)

FAQs

Can quiche be healthy? ›

Primarily made of eggs, quiche is a one-dish meal made of protein, calcium, essential vitamins, and minerals. Quiche can be a healthy dish when prepared with a few ingredient swaps.

Use half-and-half as a 1:1 substitute for heavy cream. It can work nearly as well for bringing creamy texture and flavor to sauces, soups and stews, mashed potatoes, quiches, and casseroles. In a pinch, it can even be used for whipping. While you won't get stiff peaks, you can build volume if you work quickly.

Cook the Veggies First

"Vegetables will take longer to cook than your egg custard, so always sauté onions, steam broccoli, etc. before you add them to your egg mixture to ensure every bite of quiche will be perfectly cooked," says Kristin Beringson, executive chef at Henley in Nashville.

Heavy Cream and Milk – For the best tasting quiche, use a combination of whole milk and heavy cream. (Or simply use half-and-half.) Using just heavy cream produces an overly thick filling. Whole milk is great, but a combo of heavy cream and milk is better.

Crustless quiches are a good way to control fat and calorie intake. If you don't want to skip the crust, make your own rather than buying one because this allows you to control ingredients. Using mostly egg whites and just a couple of yolks is a good way to keep your quiche healthy.

Quiche is a delicious and affordable meal. This one is crustless, which makes it lower-carb, well suited to a diabetic diet. It is great served alongside a lettuce or a fruit salad.

Quiche Ratio: 1 large egg to 1/2 cup of dairy

You'll need to increase the amount of eggs and milk based on the size of your quiche, so knowing the basic ratio makes it really easy to scale up or down. For a standard 9-inch quiche: Use 3 large eggs (6 ounces) 1 1/2 cups of whole milk or cream (12 ounces)

You need a par-baked or fully baked crust if you're making quiche, no-bake pie, custard pie, cream pie, pudding pie, or simply want an extra-crisp pie crust. If you're making a pie that doesn't require a baked filling, you still need a baked crust.

Can you put raw vegetables in quiche? ›

Precook, Cool and then Mix

I prefer fresh not frozen vegetables in my quiche. Since most vegetables will not cook fully whilst submerged in custard and baked, you want to cook those vegetables at least half-way and drain off any excess liquid.

Figuring out your proportions couldn't be simpler – for each egg you use, you need half a cup of milk. Too little dairy, and your quiche will be dry instead of creamy. Too much, and it won't set properly.

If your quiche appears watery it may just need to set for a little longer. The recipe may also contain too much dairy, so make sure that the recipe you are following has the ratio of 4 eggs to 1 cup dairy. The added ingredients could also contain too much moisture, so it is important to cook or drain additions.

Ready made quiches can be high in calories and often contain a lot of fat – make sure you check the labels and make the healthiest choice. You can also buy crustless versions which often have fewer calories than regular versions.

When you use whole eggs to prepare quiche, you also benefit from the calcium, iron, and zinc-rich nutrients present in the egg yolk. The nutritional value of your food is further increased by include vegetables in your quiche. To maximise your consumption of a variety of vitamins and minerals, combine several veggies.

Quiche (1 piece (1/8 of 9 in. dia)) contains 26.7g total carbs, 26g net carbs, 44g fat, 16.6g protein, and 566 calories.

1 slice of quiche (Lorraine - Lunds & Byerlys) contains 390 Calories. The macronutrient breakdown is 18% carbs, 66% fat, and 17% protein.