Low Fat Quiche Recipe

low fat quiche receipe

low fat quiche receipe

Almost any vegetarian quiche could be considered a low fat quiche recipe. Without additional fat from meat, vegetarian quiches automatically cut down on fat and subsequent calories.

Quiches are nutritional to eat, easy to prepare, convenient, and very versatile.

There are several ways to lower the fat content even further in vegetarian quiche however. By simply substituting or omitting ingredients, you do not have to necessarily alter the great flavor.

Easiest way to make a low fat quiche

The easiest way to make regular quiche into a low fat quiche recipe, is to omit the crust.

Crustless quiche is just as good to eat, yet with less fat, and fewer calories. Crustless quiche recipes are also great to make as mini-quiches. They can be made ahead of time, frozen, and served as snacks, or appetizers. The crust is not necessary to hold the shape together, so the crust is not always necessary.

Other ways to reduce the fat

The use of egg whites or egg substitutes can also lower the fat content of quiche.

If you want a crust, try a brown rice crust using egg white, and use fewer eggs in the filling.

Using low fat, or reduced fat cheeses will also cut down fat content. If the recipe calls for milk, use skimmed milk. A good cream alternative is evaporated milk. It gives the body and flavor closest to rich cream, yet has less fat.

As with any type of food, the easiest way to cut down on fat is to eat less. Serving smaller portions of any type of quiche will reduce fat. Mini-quiches are also nice to serve with salads and fruit. Limiting portion size and number of servings is difficult however, when the quiche is so good. These are just a few ways to cut down on fat by using a low fat quiche recipe, substituting ingredients, and using some restraint on portion size.

Below are 3 of the best low fat quiche recipes.

Low Fat Broccoli And Cheddar Cheese Quichelow fat broccoli and cheddar cheese quiche

Ingredients:

9-inch pie plate

cooking spray

5 cups broccoli florets (bite sized)

2 cloves garlic (minced)

½ cup onion (thinly sliced vertically)

1 teaspoon olive oil

2 tablespoons fresh parsley (chopped)

salt and pepper to taste (1/4-1/2 teaspoons)

1/8 teaspoon ground nutmeg

2 teaspoons Dijon mustard

4 egg whites (lightly beaten)

1 cup reduced fat cheddar cheese (shredded)

1 tablespoon Parmesan (fresh and grated)

1 ¼ cups nonfat milk

2 eggs (lightly beaten)

Directions:

Spray a9-inch pie plate with cooking spray, and preheat oven to 350 degrees.

In large skillet, heat oil on medium heat.

Add garlic and onion, sautéing 1-2 minutes.

Add broccoli and saute an additional 2 minutes. Spread broccoli mixture into the pie plate.

In a large bowl, combine 4 lightly beaten egg whites and 2 lightly beaten eggs, cheddar cheese, mustard, salt and pepper, parsley, and nutmeg, stirring thoroughly.

Pour mixture over broccoli mixture. Sprinkle with grated Parmesan cheese. Bake at 350 degrees for 40 minutes, or until golden brown, and center is set.

Allow to cool for 5 minutes before serving.

This recipe serves 8, and preparation time is 10 minutes before baking.

This low fat quiche recipe does not taste as though you have scrimped on ingredients at all.

Crustless Mushroom Quiche

Ingredients:

9-inch pie plate

non-stick cooking spray

1 medium onion (diced)

2 cups mushrooms (sliced)

10 ounces frozen spinach (thawed, drained, and chopped)

2 cups skimmed milk

8 egg whites (lightly beaten)

¼ cup plain bread crumbs

1 teaspoon garlic powder

1 teaspoon Italian seasoning

½ teaspoon black pepper (freshly cracked)

¼ cup Parmesan cheese (freshly grated)

Directions:

Preheat oven to 350 degrees. In large skillet, saute mushrooms and onion in 2-3 tablespoons water until almost tender.

Add well-drained spinach, and cook on medium-low heat until all moisture is evaporated (about 5 minutes). Add bread crumbs, and stir.

Place mixture into pie plate coated with cooking spray. In medium bowl, combine remaining ingredients and mix thoroughly.

Pour into pie plate and bake at 350 degrees for 35-45 minutes or until center is set.

Allow to cool for 5 minutes before serving.

This recipe is also very good to make low fat, mini-quiche appetizers.

Served with salad and fruit, this low fat quiche recipe makes a delicious and very nutritional meal.

Low Fat Chickpea Quiche

Ingredients:

9-inch pie crust of choice

15 ounce can of chickpeas

½ cup skimmed milk

3 egg whites (well-beaten)

2 tablespoons flour

½ cup onion (diced)

½ cup low fat cheddar cheese (shredded)

Directions:

Preheat oven to 400 degrees. Bake crust for 7 minutes at 400 degrees.

Remove crust and reduce oven temperature to 350 degrees. In blender, puree chickpeas, skimmed milk, and egg whites.

Add flour until consistency allows pouring, but not too fluid. Pour mixture into medium bowl and add onion, stirring thoroughly.

Pour mixture into partially baked pie crust, and sprinkle with low fat cheddar cheese.

Bake at 350 degrees for 35-40 minutes or until golden brown, and firm in the center. Allow to cool a few minutes before serving.

This low fat quiche recipe serves 6-8, and the chickpeas offer a nutty, buttery taste while low in fat. Chickpeas are also a great source of protein, and add texture to the quiche.

Regards,
Jackie

VegetarianQuiche.com

More Great Quiche Recipes for you to try:

Spinach Quiche Recipes

Crustless Quiche Recipes

 

The Free Dictionary: A piece of bread consisting mostly of the hard outer portion.

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