Low Calorie Quiche
A light, savory quiche featuring mushrooms, Swiss cheese, and onion flakes, perfect for a healthy breakfast or brunch option that is low in calories and easy to make.
Ingredients
Instructions
- Place mushrooms, cheese, and onion flakes on the bottom of a small pie pan or casserole dish.
- Combine remaining ingredients in a blender; blend well until smooth.
- Pour the blended mixture over the mushroom and cheese layer.
- Bake at 325°F for 1 hour until set and golden.
Tips & Substitutions
For a creamier quiche, consider adding a tablespoon of Greek yogurt or replacing some of the skim milk with low-fat cream. If you don’t have Swiss cheese, cheddar or feta can work well. You can also include other vegetables like spinach or bell peppers to enhance flavor and nutrition. This low-calorie quiche recipe is versatile, as you can mix in leftover ingredients from dishes like Bran Muffins 7 Week.
Serving Suggestions
Serve the quiche warm or at room temperature, making it a great option for brunch or a light lunch. Pair it with a fresh green salad or some roasted vegetables for a balanced meal. This dish also goes well with a light vinaigrette dressing or a dollop of sour cream for added richness.
Storage & Reheating
Store any leftover quiche in an airtight container in the refrigerator for up to 3 days. To reheat, place slices in the oven at 350°F for about 15 minutes, or microwave for 1-2 minutes until warmed through. Avoid reheating more than once to maintain quality and flavor.
Nutrition & Diet Analysis (per serving)
Each serving of Low Calorie Quiche contains roughly 165 calories, with 7g protein, 30g carbohydrates, and 3g fat. It is an excellent source of vitamin D (131% of the Daily Value) and vitamin C (49% of the Daily Value), and a good source of protein and potassium. Note that it is relatively high in sodium, at 1070mg per serving (47% 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 use fresh mushrooms instead of canned?
Absolutely! Fresh mushrooms can provide a more robust flavor. Sauté them in a little olive oil before adding them to the quiche to enhance their taste and remove excess moisture, which can help avoid a soggy crust.
How do I know when the quiche is done baking?
The quiche is done when the edges are set and the center has a slight jiggle but is not liquid. It should also be golden brown on top. Allow it to cool for a few minutes before slicing to help it firm up for easier serving.
Can I make this quiche ahead of time?
Yes, you can prepare the quiche a day in advance. Bake it, let it cool completely, and then refrigerate. When ready to serve, simply reheat it in the oven. This makes it a convenient option for meal prep or special occasions.
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).