Lo-Cal Quiche
A light, low-calorie quiche featuring Swiss cheese and onions, perfect for breakfast or brunch. It offers creamy texture with savory flavors, suitable for health-conscious eaters.
Ingredients
Instructions
- Spray a 9-inch pie plate with Pam. Grate cheese and place in the bottom of the plate.
- Add grated or sliced onion on top of the cheese, along with optional vegetables if desired.
- Combine the evaporated skim milk, eggs, salt, seasoned salt, pepper, hot sauce, and flour in a blender and blend until smooth.
- Pour the mixture over the cheese and onions in the pie plate.
- Bake at 400°F (200°C) for 30 minutes until set and golden.
Tips & Substitutions
To enhance flavor, consider adding chopped spinach or bell peppers along with the onions. For a lighter version, substitute low-fat cheese or use egg whites instead of whole eggs. You can also swap the Swiss cheese for feta or cheddar, depending on your taste preference. If you don't have evaporated skim milk, regular skim milk can work as a substitute, but it may alter the texture slightly.
Serving Suggestions
Serve the quiche warm or at room temperature, garnished with fresh herbs like chives or parsley for added flavor. It pairs beautifully with a simple side salad or roasted vegetables, making it a great option for brunch or a light dinner. For a heartier meal, consider serving alongside Saucy Brussels Sprouts or a fruit salad.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place individual slices in the microwave for about 30-45 seconds or until warmed through. Alternatively, you can bake the quiche in a preheated oven at 350°F (175°C) for about 10-15 minutes to maintain its crispiness.
Nutrition & Diet Analysis (per serving)
Each serving of Lo-Cal Quiche contains roughly 583 calories, with 20g protein, 78g carbohydrates, and 22g fat. It is an excellent source of calcium (51% of the Daily Value), protein (41% of the Daily Value), and vitamin C (39% of the Daily Value), and a good source of potassium and iron. Note that it is relatively high in sodium, at 2497mg per serving (109% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this quiche ahead of time?
Yes, you can prepare the quiche a day in advance. Simply follow the recipe and store it in the refrigerator before baking. When ready to serve, bake it according to the instructions. This makes it convenient for busy mornings or gatherings.
Is it possible to freeze the quiche?
Absolutely! To freeze, bake the quiche and let it cool completely, then wrap it tightly in plastic wrap and foil. It can be stored in the freezer for up to 2 months. When ready to eat, thaw it in the refrigerator overnight and reheat in the oven.
What can I use instead of Swiss cheese?
If you don't have Swiss cheese on hand, you can substitute it with other types like Gruyère, Monterey Jack, or even a sharp cheddar for a different flavor profile. Each cheese will bring its own unique taste to the quiche.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).