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20 Healthy Quiche Recipes That You’ll Want to Eat Every Day

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20 Healthy Quiche Recipes That You’ll Want to Eat Every Day

“Quiche” may sound funny but as these recipes prove, it sure doesn’t taste funny. It makes one killer “one-pot” meal for breakfast, lunch, or even dinner!

 

Quiche is generally thought of as a breakfast dish, but it’s perfect for a quick, high-protein lunch, dinner, or even midday snack.

It’s also extremely versatile. If you want hearty and rich, bacon and cheese hit the spot; if you want something lighter, work in some veggies; and if you want to go all out, the Double-Cheese and Ham gets the job done every time.

You can also reduce the calories, if necessary, by replacing some of the whole eggs with egg whites (2 egg whites can replace 1 whole egg).

Enjoy!

Crustless Corn & Zucchini Quiche

healthy zucchini quiche recipe Picture courtesy of Cooking and Beer

Typically found on breakfast and brunch tables, quiche can make a delicious dinner too.

If you want it to stand apart from the common varieties like quiche Lorraine and Florentine, try new ingredients for the filling like corn and zucchini. This makes an especially great meal in the summer when you can use fresh corn on the cob.

Serves 8

Ingredients

2 Tbsp. unsalted butter

2 large zucchini, thinly sliced

1/4 cup diced yellow onion

1 Tbsp. chopped fresh oregano

1 tsp. chopped fresh thyme

1/4 tsp. salt

1/4 tsp. freshly ground black pepper

1 1/2 cups corn kernels

6 large eggs

1/4 cup heavy cream

1/4 cup ricotta cheese

1 cup (4 oz.) grated Swiss cheese

Fresh parsley (optional garnish)

Nutrition Facts (Per Serving)

Calories: 262

Protein: 15 grams

Carbs: 14 grams

Fat: 17 grams

 

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Zucchini Ricotta Quiche with Crumbled Walnuts

healthy Ricotta Quiche recipe Picture courtesy of Sweet Peas and Saffron

When it’s integrated into most recipes, zucchini is shredded to blend in. But in this quiche, the squash is a standout ingredient with big, round slices. Then ricotta, mozzarella, and walnuts are added to make this vegetarian quiche rich and decadent.

If you’re having people over for brunch or lunch, this is a great menu option to satisfy vegetarians and carnivores alike. Just serve with a side of meat, like sausage or bacon.

Serves 8

Ingredients

1 pie crust

1 Tbsp. extra-virgin olive oil

1 onion, diced

3 cloves garlic, minced

2 medium zucchini, sliced

4 large eggs

1 cup ricotta cheese

1/2 cup milk

1/2 tsp. salt

1/4 tsp. garlic powder

1/2 tsp. dried oregano

Freshly ground black pepper to taste

1 cup (4 oz.) mozzarella cheese

2 Tbsp. walnuts, coarsely chopped

Nutrition Facts (Per Serving)

Calories: 317

Protein: 14 grams

Carbs: 26 grams

Fat: 18 grams

 

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Meat Lovers Quiche

Meat Lovers Quiche recipe Picture courtesy of Barbara Bakes

This quiche is the ultimate meat pie. Along with the cheese and eggs, it’s loaded with bacon, sausage, and ham. To reduce the fat by a few grams per serving, use turkey breakfast sausage and turkey bacon.

You can also make this three-meat filling for another crust recipe, like the spaghetti squash or shredded sweet potato crust.

Serves 8

Ingredients

1 pie crust

6 large eggs, beaten

1/2 cup milk

1/4 tsp. salt

1/8 tsp. freshly ground black pepper

4 slices bacon, cooked and crumbled

1 cup breakfast sausage, cooked

1/2 cup diced ham

2 green onions, sliced

1 cup (4 oz.) shredded cheddar

Nutrition Facts (Per Serving)

Calories: 356

Protein: 16 grams

Carbs: 21 grams

Fat: 23 grams

 

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Savory Pumpkin Quiche

healthy pumpkin quiche recipe Picture courtesy of Babble

For this quiche, a small pumpkin is roasted and diced, so the filling has big pieces of pumpkin spread throughout. Pumpkin quiche can be made with canned puree, but it’s a showstopper with chunks of pumpkin instead.

And if you prefer this to be a breakfast version of pumpkin pie, leave out the thyme, and add a couple teaspoons each of cinnamon and vanilla extract.

Serves 8

Ingredients

1 pie crust

1 cup milk

2 large eggs

1 small pumpkin, roasted and diced

1/2 onion, diced

1 clove garlic, minced

2 tsp. chopped fresh parsley

Dash of nutmeg

Salt to taste

1/2 Tbsp. extra-virgin olive oil

Nutrition Facts (Per Serving)

Calories: 283

Protein: 9 grams

Carbs: 23 grams

Fat: 18 grams

 

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Asparagus, Spinach & Feta Quiche

asparagus quiche recipe Picture courtesy of Two Peas and Their Pod

Quiche often has leafy greens like spinach. However, this one includes another green vegetable too for even more nutrition.

Asparagus actually contains as much protein as it does fiber, plus vitamins A and C. Meanwhile, spinach contributes a bevy of other nutrients including vitamin K, manganese, and folate. And it’s all delivered in a tender pastry crust and with a soft, fluffy egg filling.

Serves 8

Ingredients

1/2 Tbsp. extra-virgin olive oil

8 spears asparagus, ends removed and cut into 1” pieces

4 cups fresh baby spinach

5 large eggs

1 cup milk

3/4 cup (3 oz.) crumbled feta

1/4 cup (1 oz.) shredded mozzarella

Salt and freshly ground black pepper to taste

4 green onions, chopped

9” pie crust

Nutrition Facts (Per Serving)

Calories: 264

Protein: 10 grams

Carbs: 24 grams

Fat: 15 grams

 

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Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
 

Goat Cheese Quiche with Sweet Potato Crust

healthy Goat Cheese Quiche recipe Picture courtesy of Farm Girl Gourmet

The crust for quiche is usually made from flour, but that doesn’t mean other carbs can’t be used in their place. This recipe uses shredded sweet potatoes for a crust that’s delicious – after all, it still uses butter – but is more nutrient-dense than a standard pastry crust.

Sweet potatoes are often called a superfood in part because they’re one of the best sources of beta carotene. The antioxidant, among other benefits, helps your body metabolize vitamin A, which is luckily also found in sweet potatoes.

Serves 8

Ingredients

2 lb. sweet potatoes, peeled and grated

3 Tbsp. unsalted butter, divided

2 1/2 tsp. salt, divided

1 1/2 tsp. freshly ground black pepper, divided

12 large eggs, divided

1 1/2 cups reduced-fat sour cream

5 oz. goat cheese

5 green onions, thinly sliced

Crushed red pepper flakes

Nutrition Facts (Per Serving)

Calories: 456

Protein: 18 grams

Carbs: 35 grams

Fat: 27 grams

 

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Veggie Mediterranean Quiche

healthy mediterranean quiche recipe Picture courtesy of Back to Her Roots

If you love Mediterranean flavors, making this quiche is a must. It’s chock full of olives, spinach, red peppers, and feta.

As with a lot of Mediterranean foods, such as pasta sauce, the ingredients are blended just right so that even people who don’t love olives or spinach can still enjoy a slice of this vegetarian quiche.

Serves 8

Ingredients

1/2 cup sun-dried tomatoes

1 pie crust

2 Tbsp. butter

1 onion, diced

2 cloves garlic, minced

1 red bell pepper, diced

2 cups fresh spinach

1/4 cup sliced Kalamata olives

1 tsp. dried oregano

1 tsp. dried parsley

1/3 cup crumbled feta

4 large eggs

1 1/4 cups milk

Salt and freshly ground black pepper to taste

1 cup (4 oz.) shredded cheddar, divided

Nutrition Facts (Per Serving)

Calories: 289

Protein: 11 grams

Carbs: 26 grams

Fat: 17 grams

 

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Spinach Turkey Bacon Quiche

healthy spinach quiche recipe Picture courtesy of Feel Good Food Blog

Although this quiche uses turkey bacon, there’s nothing light about the flavor.

The base is made of cornbread stuffing, which is cooked and then pressed into the bottom of a tart pan. Then, there’s a rich filling with cream cheese and a touch of heavy cream or, if you prefer to reduce the fat, whole milk.

For leaner macros, you can also look for Neufchatel cheese, which has 7 grams less fat per ounce than mascarpone.

Serves 4

Ingredients

1 box (6 oz.) cornbread stuffing mix

1 package (12 oz.) turkey bacon

3 cups frozen chopped spinach

1 Tbsp. butter

1 container (8 oz.) mascarpone cheese

6 large eggs

1/2 cup heavy cream

Salt and freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 562

Protein: 38 grams

Carbs: 36 grams

Fat: 28 grams

 

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Salmon Crustless Quiche with Spinach & Cheddar

healthy salmon quiche recipe Picture courtesy of Mother Rimmy

The salmon in this quiche makes it fancy. Yet this is one of the easiest quiches to assemble, and if you have leftover salmon filet from yesterday’s dinner, this can be in the oven in 15 minutes.

It has no crust, so fill the bottom of the pie plate with cooked salmon, spinach, and green onion. Then the fresh herb and egg filling gets poured on top, and the salmon quiche goes in the oven until the egg custard sets.

Serves 4

Ingredients

2 cups baby spinach

1/2 cup green onion, sliced

12 oz. cooked salmon, broken into pieces

1 Tbsp. minced fresh thyme

1 tsp. spicy brown mustard

4 large eggs

4 egg whites

1/2 cup fat-free half and half

1/2 cup (2 oz.) low-fat shredded white cheddar

Nutrition Facts (Per Serving)

Calories: 328

Protein: 34 grams

Carbs: 5 grams

Fat: 17 grams

 

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Kale & Mushroom Quiche with Spaghetti Squash Crust

healthy kale quiche recipe Picture courtesy of iFoodReal

This is an outstanding quiche, belonging on any brunch table with its golden crust and deep-dish filling. Yet it’s also nutritious because that crust is made from spaghetti squash.

It still has to be baked before the quiche can be assembled, but it’s way easier to make than from-scratch pie crust. Once the spaghetti squash has been roasted in the oven, use a fork to shred the insides.

Then mix with seasonings, and press into the bottom and sides of the pan to form the squash crust.

Serves 6

Ingredients

Crust:

1 medium spaghetti squash (about 2 1/2 lbs.)

1/2 tsp. dried thyme

1/2 tsp. onion or garlic powder

1/4 tsp. salt

Filling:

3 cups mushrooms, sliced

1 medium onion, diced small

5 cloves garlic, crushed

2 packed cups kale, chopped

2 large eggs

1 cup egg whites

1 cup (4 oz.) shredded cheddar

1 cup cottage cheese

2 tsp. onion or garlic powder

1 1/2 tsp. dried thyme, divided

1/2 tsp. salt, divided

3/4 tsp. freshly ground black pepper, divided

Cooking spray

Nutrition Facts (Per Serving)

Calories: 202

Protein: 20 grams

Carbs: 22 grams

Fat: 5 grams

 

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Quiche with Cottage Cheese

healthy cottage cheese quiche recipe Picture courtesy of Simply Playful Fare

Adding cottage cheese to quiche is like a secret weapon. Not only does it boost the protein, but it makes the custardy quiche even fluffier while enhancing the flavor. It’s so good that it hardly needs anything else – just roughly chopped fresh herbs, no crust required.

The original recipe is made in a mini pie pan, or a standard muffin tin can be used to make a dozen mini quiches.

Serves 6

Ingredients

1/2 onion, diced

1 Tbsp. butter

6 large eggs

6 egg whites

1/4 cup milk

1/2 cup cottage cheese

3 Tbsp. fresh chives

1/4 cup chopped fresh parsley

1/4 tsp. garlic powder

1/8 tsp. white pepper

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

Nutrition Facts (Per Serving)

Calories: 120

Protein: 12 grams

Carbs: 2 grams

Fat: 7 grams

 

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Double Cheese & Ham Quiche

healthy ham and cheese quiche recipe Picture courtesy of Delish

This ham and cheese quiche starts with a crumb crust. So instead of making pastry dough or getting a ready-made pie crust, you can use up whatever crackers or tortilla chips are going stale in your pantry.

Next, whisk together a simple cottage cheese quiche filling. Sprinkle shredded cheddar over the crust, add the ham and egg mixture, and finish with more cheddar cheese and scallions.

Serves 6

Ingredients

1 1/3 cup cracker crumbs (or crushed tortilla chips)

3 Tbsp. butter

1/2 cup milk

1/2 cup cottage cheese

2 Tbsp. Dijon or honey mustard

1/4 tsp. salt

1/4 tsp. freshly ground black pepper

3 large eggs

1 cup (4 oz.) grated sharp cheddar

1 cup chopped ham

2 scallions, sliced

Nutrition Facts (Per Serving)

Calories: 301

Protein: 16 grams

Carbs: 12 grams

Fat: 21 grams

 

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Apple Cinnamon Quiche

healthy apple quiche recipe Picture courtesy of Savory Traditions

Quiche is usually full of meat and veggies, making a savory pastry. This one still has the expected egg and cheddar cheese filling.

There’s just one more ingredient that might surprise you. Sliced apples add a touch of sweetness and fall flavor. The result is an amazing cheddar apple quiche that’s good whether you’re eating it warm or cold.

Serves 8

Ingredients

2 apples, peeled and sliced

2 Tbsp. butter

1 Tbsp. granulated sugar

1 tsp. ground cinnamon

1 unbaked pie shell

2 cups (8 oz.) shredded cheddar

4 large eggs

1 1/2 cups heavy cream

Nutrition Facts (Per Serving)

Calories: 365

Protein: 12 grams

Carbs: 29 grams

Fat: 23 grams

 

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Mini Broccoli Quiche with Cauliflower Crust

healthy cauliflower quiche recipe Picture courtesy of Iowa Girl Eats

This quiche doesn’t just have broccoli but cauliflower too. However, that cauliflower isn’t mixed into the filling. Instead it’s the main ingredient in the crust.

Pulse it in a food processor, and then mix in ricotta, egg whites, and seasoning. Then press the cauliflower mixture into a mini muffin pan to form the crust. And if you don’t want to separate the eggs for the filling, substitute two large eggs for the four egg whites.

Serves 1

Ingredients

Cauliflower Crust:

1 small head cauliflower, chopped

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

1 tsp. garlic powder

1 tsp. chopped fresh basil

2 Tbsp. fat-free ricotta

2 egg whites

Filling:

4 egg whites

3/4 cup broccoli florets

1/2 tsp. minced garlic

1/2 tsp. salt

2 tsp. grated Parmesan

1 light mozzarella stick, finely chopped

1 tsp. chopped fresh basil, for garnish

Nutrition Facts (Per Serving)

Calories: 302

Protein: 41 grams

Carbs: 26 grams

Fat: 5 grams

 

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Ten-Minute Pan Quiche

healthy quick quiche recipe Picture courtesy of the Anne Postic

You don’t need a pie pan or baking dish to make this French tart. If you have a cast iron skillet, that can be the start of a delicious and rustic quiche.

And you don’t have to worry about forming the pie dough. The crust is made out of bread crumbs – the end of a baguette that’s going stale is great. Mix with olive oil and herbs, and press it into the skillet.

Serves 2

Ingredients

1/2 medium tomato

1 oz. spinach leaves

2 oz. day-old French bread (about 1/4 baguette)

1/2 tsp. herbes to Provence

1 Tbsp. extra-virgin olive oil

4 large eggs

1/4 cup water

1/4 tsp. salt

Nutrition Facts (Per Serving)

Calories: 293

Protein: 16 grams

Carbs: 17 grams

Fat: 18 grams

 

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Crustless Broccoli Quiche

healthy broccoli quiche recipe Picture courtesy of Healthy Recipes

Classic broccoli quiche goes low-carb. Ditch the crust, and that means each slice of quiche has more protein and less fat. So you can have two slices of this standard-size quiche and be totally satisfied, although that generous serving adds up to less than 300 calories.

It’s easy to make, especially if you have leftover cooked broccoli for the filling. Whisk everything together, and bake for about a half hour. That’s all it takes to get this quiche on the table.

Serves 4

Ingredients

1 package (10 oz.) frozen chopped broccoli

6 large eggs

1/2 cup plain Greek yogurt

1 tsp. salt

1/4 tsp. freshly ground black pepper

1 Tbsp. minced garlic

3/4 cup (3 oz.) shredded sharp cheddar

Nutrition Facts (Per Serving)

Calories: 260

Protein: 20 grams

Carbs: 8 grams

Fat: 17 grams

 

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Shrimp & Crab Quiche

healthy seafood quiche recipe Picture courtesy of Cooking on the Side

Quiche is a good recipe for using up any ingredients you have on hand – and hopefully that’s seafood if you’re in the mood for an over-the-top brunch.

Shrimp makes a delicious quiche, whether you add the crab or not. And if you like heat, throw in a dash of Tabasco sauce and dried thyme for a Cajun-inspired quiche.

Serves 12

Ingredients

2 deep-dish pie crusts

2 cups (8 oz.) shredded Swiss cheese, divided

2/3 cup lump white crab, divided

10 oz. small or medium shrimp, peeled and deveined

1/2 cup chopped green onions, divided

4 large eggs

5 cups half and half

2 tsp. flour

1/2 tsp. lemon juice

2 Tbsp. white wine

1 1/2 tsp. salt

1/2 tsp. freshly ground black pepper

1/2 tsp. crushed red pepper

1/4 tsp. onion powder

1/4 tsp. garlic powder

Nutrition Facts (Per Serving)

Calories: 373

Protein: 17 grams

Carbs: 21 grams

Fat: 26 grams

 

GET THE RECIPE 

 

 

Kale Quiche with Cheddar Rice Crust

healthy kale quiche Picture courtesy of Pure Wow

Turn leftover rice into breakfast with this low-fat quiche, which turns it into the crust.

Using rice takes a lot less work than making dough from scratch, rolling it out, and fitting it to the pan. Instead, mix cooked rice with egg whites and cheese, and press it into a pie plate to form the crust.

It winds up with similar carbs to a quiche made with wheat crust, only with a lot less fat because there’s no need for butter.

Serves 6

Ingredients

2 cups cooked rice

2 egg whites

1/2 cup (2 oz.) shredded cheddar

5 large eggs

2/3 cup milk

Salt and freshly ground black pepper

3 green onions, thinly sliced

1/2 bunch kale, roughly torn

Nutrition Facts (Per Serving)

Calories: 181

Protein: 12 grams

Carbs: 21 grams

Fat: 6 grams

 

GET THE RECIPE

 

 

Scallion & Celery Quiche

healthy Scallion Quiche recipe Picture courtesy of New York Times

This creative vegetarian quiche makes celery the star. Although the flavor of celery often mellows in a mix of veggies, it can add a subtle sweetness and satisfying crunch when used in place of onion or bell peppers.

This unique quiche is good fresh out of the oven, but it’s even better the next day after the subtle celery develops.

Serves 6

Ingredients

1 Tbsp. extra-virgin olive oil (or more to taste)

1 cup celery, finely diced

2 cloves garlic, minced

Salt and freshly ground black pepper to taste

1 tsp. chopped fresh thyme

2 Tbsp. chopped fresh flat-leaf parsley

2 egg yolks

2 large eggs

1 whole-wheat pie crust

2/3 cup milk

1/2 cup (2 oz.) grated Gruyere

1/4 cup (1 oz.) grated Parmesan

Nutrition Facts (Per Serving)

Calories: 281

Protein: 11 grams

Carbs: 15 grams

Fat: 21 grams

 

GET THE RECIPE 

 

 

Quinoa & Kale Crustless Quiche

healthy quinoa quiche recipe Picture courtesy of Food52

Yes, you can use quinoa in just about anything. It’s a side dish, shows up in baked goods, and gets mixed in salads.

Here it helps to replace the toothsome layer of a pastry crust. With kale and eggs too, this is a superfood quiche that’s low-cal to boot.

Serves 6

Ingredients

½ cup quinoa, rinsed

1 cup water

2 Tbsp. olive oil

1 bunch kale, cut into ribbons

1 vidalia or sweet onion, thinly sliced

2 cloves of garlic, minced

½ cup white cheddar cheese

1 oz. cream cheese, cubed

4 eggs

Salt and pepper to taste

Nutrition Facts (Per Serving)

Calories: 206

Protein: 9 grams

Carbs: 13 grams

Fat: 13 grams

 

GET THE RECIPE

 

 

What did you think of these healthy quiche recipes? Have anything else to share? Let me know in the comments below!

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What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?

In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

And this book will show you the way.

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  • Gabriel Cortez

    Off Topic:

    One of my “weak” areas have always been my grip. For a while I used lifting straps(bad, I know)–but for the last couple years I just switched to chalk and my grip strength has improved a lot. Although I kind of feel like I’ve plateaud. I just can’t grip the weight anymore in my 2-3 rep range so I’ve gone back to straps for just that range. For the 4-6 and 8-10 rep range I’m fine without them.

    Am I approaching the problem correctly? I’ve been trying to work in grip excercise throughout the week and it isn’t really helping. People always used to tell me I have “piano hands”…bleh!

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