I absolutely love healthy quiche recipes. It’s a dish that’s hard to mess up and customizable to any flavor profile you want.

Want southwestern? Not a problem.

Greek? Sure thing.

French? Of course.

American? Whatever that means, you can do it.

Eggs need no help when you’re baking them. That’s why they’re the binding ingredient in most recipes that you find. Any beginner cooks will do great with a crustless healthy quiche, like the recipes below. Crustless quiches are hard to mess up, I promise you that!

A quiche is also the perfect snack, because it’s high in protein, filling, and tasty from whatever add-ins you choose. The protein mixed with veggies provides for some staying power. And it’s easy to eat. Cut a slice, pick it up and go. You can eat it cold like a pizza. Or you can be proper, warm it up, and eat off a plate with a fork. It’s your choice.

Quiches are also one of the most versatile meals I know of. You can eat it for breakfast, lunch, or dinner and it’s normal.

You can make a quiche with just egg whites, full eggs, or a combination of your choosing. If your focus is weight loss and you’re highly sensitive to calories, making a mostly egg-white quiche will work just fine. I think it’s best if you keep 1 or 2 of the egg yolks, but it’s your choice.

On the contrary, if you aren’t focused on weight loss and are just eating healthy, I recommend that you use full eggs or a combination that leans toward keeping the yolks. It tastes a lot better and contains an increased nutritional profile. Let’s take a look at the difference between the egg yolk and the egg white.

Egg Yolks

Eggs are also incredibly nutritious. It’s awesome that people are waking up to this fact. Egg whites used to be the norm for “healthy eaters” because of the dreaded cholesterol. I’m sure you’ve seen the #yolkporn and #eattheyolk hashtags trending on Instagram or Twitter. It’s definitely a good thing!

So what’s in the egg yolk? Well, one egg yolk has 7% of your daily needs for phosphorus and 3% of your daily needs for iron. It also provides for 14% of your selenium needs, 5% of your Vitamin D, and 6% of your Folate. It also contains 5 grams of fat, which is where 45 of the calories of an egg yolk (54 calories in all) come from. Fat contributes to the overall staying power of eggs and combined with protein, takes longer to digest, keeping you full for longer.

Yes, eggs have cholesterol but scientists are finding that eggs don’t seem to impact overall cholesterol levels (or atleast the bad type, HDL).

Egg Whites

An egg white is only about 15 calories and 3.6 grams of protein. It hardly has any nutrients except for potassium when compared to the yolk. If you’re going for low calorie, the egg white is a great option. But if you’re going for nutrition, the yolk is where it’s at.

I confess that I used to be an “egg whites” person because I was laser-focused on calories. But to be honest, keeping the yolk tastes better!

I’ve put together a few flavorful recipes for you that I think you’ll love. Let’s take a look

Healthy Quiche Recipes

Super Healthy Veggie Quiche

Ingredients:

  • 1 package frozen spinach, thawed
  • 1/2 bell pepper, diced
  • 1/4 cup onion, diced
  • 1 garlic clove
  • 1/2 cup feta cheese
  • 6 eggs (3 egg and 3 whites)
  • 1/2 cup milk, any kind
  • 1/4 tsp salt
  • 2 tbsp flour (all purpose, wheat, or whole wheat pastry)

Instructions:

  • Preheat oven to 350 and grease or line a 9′ round cake pan with parchment paper.
  • Saute vegetables and garlic in an oiled pan. While cooking, mix together the eggs, milk, flour and salt in a large bowl.
  • Once veggies are soft, let cool, then add to mixture along with the spinach and cheese. Mix well and pour in to prepared pan.
  • Bake for 30 minutes or until center only slightly jiggles when moved.

 

Mexican Quiche

Ingredients:

  • 1/2 lb chorizo
  • 1/2 green bell pepper, diced
  • 1/2 red bell pepper, diced
  • 1/4 cup onion, diced
  • 1/4 cup cheddar cheese
  • 1 tbsp chili powder
  • 1 tsp cumin
  • 1/4 tsp cayenne
  • 6 eggs (3 egg and 3 whites)
  • 1/2 cup milk, any kind
  • 1/4 tsp salt
  • 2 tbsp flour (all purpose, wheat, or whole wheat pastry)

Instructions:

  • Preheat oven to 350 and grease or line a 9′ round cake pan with parchment paper.
  • Brown chorizo over medium heat and set aside.
  • Add vegetables to pan and cook over medium, stirring occasionally. While cooking, mix together the eggs, milk, flour, salt and spices in a large bowl.
  • Once veggies are soft, let cool, then add to mixture along with the cheese. Mix well and pour in to prepared pan.
  • Bake for 30 minutes or until center only slightly jiggles when moved.

 

Fresh Mex

Ingredients:

  • 1/2 cup pico de gallo, drained
  • 1/4 cup cilantro, chopped
  • 1/4 cup shredded monterey cheese
  • 6 eggs (3 egg and 3 whites)
  • 1/2 cup milk, any kind
  • 1/4 tsp salt
  • 2 tbsp flour (all purpose, wheat, or whole wheat pastry)

Instructions:

  • Preheat oven to 350 and grease or line a 9′ round cake pan with parchment paper.
  • Add all ingredients to large bowl. Mix well and pour in to prepared pan.
  • Bake for 30 minutes or until center only slightly jiggles when moved.

 

Summer Veggie Quiche

Ingredients:

  • 1 cup zucchini, sliced
  • 1 cup  yellow squash, sliced
  • 1 red bell pepper, diced
  • 1/2 cup shredded cheese
  • 2 garlic cloves, minced
  • 1/4 tsp pepper
  • 6 eggs (3 egg and 3 whites)
  • 1/2 cup milk, any kind
  • 1/4 tsp salt
  • 2 tbsp flour (all purpose, wheat, or whole wheat pastry)

Instructions:

  • Preheat oven to 350 and grease or line a 9′ round cake pan with parchment paper.
  • Saute vegetables and garlic in an oiled pan. While cooking, mix together the eggs, milk, flour, salt, and pepper in a large bowl.
  • Once veggies are soft, let cool, then add to mixture along with cheese. Mix well and pour in to prepared pan.
  • Bake for 30 minutes or until center only slightly jiggles when moved.

 

All American Quiche

Ingredients:

  • 1/2 lb breakfast sausage
  • 3 strips of bacon
  • 1/2 green bell pepper, diced
  • 1/2 red bell pepper, diced
  • 2 garlic cloves, minced
  • 1/4 cup onion, diced
  • 1/4 cup cheddar cheese
  • 1 tbsp paprika
  • 1/4 tsp pepper
  • 6 eggs (3 egg and 3 whites)
  • 1/2 cup milk, any kind
  • 1/4 tsp salt
  • 2 tbsp flour (all purpose, wheat, or whole wheat pastry)

Instructions:

  • Preheat oven to 350 and grease or line a 9′ round cake pan with parchment paper.
  • Cook bacon, either in oven or pan and set aside. Chop when cooled
  • Brown breakfast sausage in a skillet. Reserve oil for cooking vegetables
  • Saute vegetables and garlic in pan with grease from breakfast sausage. While cooking, mix together the eggs, milk, flour, salt, and pepper in a large bowl.
  • Once veggies are soft, let cool, then add to mixture along with cheese. Mix well and pour in to prepared pan.
  • Bake for 30 minutes or until center only slightly jiggles when moved.

 

Broccoli, Ham, & Cheese Quiche

Ingredients:

  • 2 cups broccoli florets, finely chopped
  • 3/4 cup smoked ham, diced
  • 1/4 cup chives, sliced
  • 1/4 cup sour cream
  • 3/4 cup shredded cheddar cheese
  • 1/4 tsp pepper
  • 6 eggs (3 egg and 3 whites)
  • 1/2 cup milk, any kind
  • 1/4 tsp salt
  • 2 tbsp flour (all purpose, wheat, or whole wheat pastry)

Instructions:

  • Preheat oven to 350 and grease or line a 9′ round cake pan with parchment paper.
  • Saute broccoli in an oiled pan. While cooking, mix together the eggs, milk, flour, salt, and pepper in a large bowl.
  • Once broccoli softens, let cool, then add to mixture along with ham, cheese, chives, and sour cream. Mix well and pour in to prepared pan.
  • Bake for 30 minutes or until center only slightly jiggles when moved.

 

Cheddar & Broccoli

Ingredients:

  • 1 cup broccoli florets, finely chopped
  • 1/4 cup onion, diced
  • 1/2 cup shredded cheddar cheese
  • 1/4 cup sour cream
  • 1 tsp fresh rosemary, chopped
  • 1/4 tsp pepper
  • 6 eggs (3 egg and 3 whites)
  • 1/2 cup milk, any kind
  • 1/4 tsp salt
  • 2 tbsp flour (all purpose, wheat, or whole wheat pastry)

Instructions:

  • Preheat oven to 350 and grease or line a 9′ round cake pan with parchment paper.
  • Saute broccoli and onion in an oiled pan. While cooking, mix together the eggs, milk, flour, salt, and pepper in a large bowl.
  • Once vegetables soften, let cool, then add to mixture along with cheese, rosemary, and sour cream. Mix well and pour in to prepared pan.
  • Bake for 30 minutes or until center only slightly jiggles when moved.

 

You might also like:

15 High Protein Cookie Recipes

Dark Chocolate Protein Bites

 

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