Best Low Fat Quiche

I love quiche for so many reasons. It tastes good cold and warm.  It is also delicious for breakfast, lunch and dinner.  But quiche is so high in saturated fat and calories that I use to have a hard time justifying making them on a regular basis.

Most recipes for making quiche require about:

  • ½ cup of butter
  • 4 eggs
  • 1 cup of milk
  • 8 oz of shredded cheese

Of course the other ingredients in these quiches vary depending on the type of quiche.  I have made an American Quiche (ground beef, potato and cheddar cheese), Roasted Vegetable and my favorite the Italian Roasted Chicken & Veggie.

So here is how I make my quiche a lot lower in fat and reduce the calories.  Although I still need to use several ingredients that are not considered healthy, namely the pie-crust, it is packed with nutritious proteins and vegetables.  Although these changes make it a much healthier, it does lose its fluffiness.   The quiche will be much denser and flatter.  Although I have tried some of the healthier pie crusts, namely whole grain crust and some from Whole Foods; none taste as good as the Pillsbury brand.  Which makes each slice start at about 180-200 calories.

Here are the changes I make to a traditional quiche recipe.

  • I substitute smart butter for butter and use about ¼ of a cup.
  • I use 2 full eggs, and 2 egg whites instead of 4 whole eggs.
  • I use about 1/3-1/2 cup of low fat milk, instead of 1 cup of whole milk.
  • I only use low fat cheese about 3 oz total.
  • I add about 50% more filling: including chicken and vegetables.

For this quiche I used:

  • roasted chicken
  • kale
  • sweet red, yellow and orange peppers
  • sun-dried tomatoes in olive oil and herbs
  • garlic
  • all sorts of seasonings( basil, salt, pepper, oregano etc..)

A quick breakdown of how I made this quiche.

  1. Melt butter in pan with kale (about 2 cups chopped).
  2. Toss in chopped chicken about 1 breast.
  3. Add 5 chopped sweet peppers to pan.
  4. 2 tablespoons of sundried tomatoes and herbs.
  5. 1 teaspoon of chopped garlic.
  6. Season the mixture and add half of your shredded cheese.
  7. Beat the eggs and milk with salt and pepper.
  8. Place the pie crust in the pie dish and spread properly ( make sure you spray the pan first).
  9. Spread the chicken and vegetable mixture on the bottom of the pie crust and then pour the eggs/milk mixture over the top.  Try to spread it evenly.
  10.  Bake the quiche at 350 for 15 minutes – after the 15 minutes sprinkle the rest of the cheese over the top of the quiche and bake it for another 25-30 minutes.
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  • fb_avatar

    Saturated fats have been all but exonerated where heart disease is concerned. Unfortunately, 60 years of anti-saturated fat rhetoric has programmed almost the whole world to believe that saturated fats are a health hazard. Quite the opposite. http://www.youtube.com/watch?v=vRe9z32NZHY Actually, it's komega-6 industrial seed oils that need to be restricted. http://www.foodandbeveragepeople.com/cm/news/saturated_fats

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    This recipe may be low fat but it is certainly not healthy. Substituting "smart butter" which I am assuming means either Smart Balance or other margarines. A simple reading of the Smart Balance label gives you:

    “Natural oil blend (soybean, palm fruit, canola, and olive oils), water, contains less than 2% of whey (from milk), salt, natural and artificial flavor, vegetable monoglycerides and sorbitan ester of fatty acids (emulsifiers), soy lecithin, vitamin A palmitate, vitamin B6, vitamin B12, Vitamin D, dl-a-tocopheryl acetate (vitamin E), lactic acid, beta carotene color, and potassium sorbate, and calcium disodium EDTA (to preserve freshness)”.

    Natural and artificial flavor - not even listed what comprises natural and artificial flavor!
    Soy lecithin – a genetically modified ingredient.
    Vitamin A palmitate – the synthetic form of vitamin A.
    Vitamin D – probably synthetic D2.
    Beta carotene color – the normal color for factory produced margarine like Smart Balance is a very unappetizing grey, so color is definitely needed here to fool the masses.
    Potassium sorbate – a supposedly safe food preservative that inhibits microbial growth.
    Calcium disodium EDTA – an organic pollutant which breaks down in the environment into ethylenediamine triacetic acid and then diketopiperazine. Diketopiperazine is a persistent organic pollutant, similar to PCBs and DDT.

    Doesn't sound too appetizing does it? It would be far better to make your quiche with real butter and real cheese and simply eat less of it. In fact, any natural food in moderation is far better than "diet" foods.

  • fb_avatar
    In reply to Luna Loren:

    You are completely correct. Real is better. I get agrivated that most still do not know this.

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    I think this is great. Reading what you wrote about the pie crust I thought I would add some insure. I was looking up how to make lowfat pizza and I came upon a site that made pizza or pie crust using cauliflour! Google it. I think that it would be amazing with quiche!

  • fb_avatar
    In reply to Jamie Hyser:

    Cauliflower

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