Healthy Quiche Recipe

I love quiche.

One of my favourite lunches was Quiche Lorraine with salad, which I ordered regularly from a cafe close to where I worked.

However, fast forward 30+ years, and I can no longer enjoy traditional quiche lorraine with its rich, creamy, cheesy deliciousness and buttery crust. I make it on occasion for special events, catering purposes or for family, but not as a regular meal for us.

I can eat and enjoy it, but the enjoyment is short-lived. And I am fed up living with side effects that leave me feeling sick and bloated.

So, not one to give up, I came up with this version.

If you’re looking for an exact replacement for the traditional recipe, you will be disappointed. Like many people transitioning away from traditional foods, I looked for replacements. But that’s not going to happen. You will find similar, but not the same.

Once I changed my mindset things became easier. Instead of looking for a replacement for previously loved foods, I looked for new recipes and new flavours. If it tastes similar, then it is a bonus.

This quiche recipe is easy and versatile, changing the filling to what I have on hand.

We love it for any meal – served on its own for breakfast or with a salad for lunch or dinner.

About the Quiche “Crust”

You can omit the “crust”, and it’s still as good.

I like the crust, it adds a bit more heartiness, and I find it easier to cut and serve.

The “crust” is a flatbread recipe I make all the time using them for wraps, pie “crusts” and small ones to serve with soup or use with dips.

You can also make this crust with spelt flour, almond flour or other flour but I personally have only tried it with buckwheat flour.

I got the recipe from here – Doug n Stacy Off-Grid

Tips for Making Quiche

• If dairy is not an issue, you can use cream instead of coconut cream and parmesan cheese (1/2 cup) instead of nutritional yeast.
• You can also omit the nutritional yeast but I like the “cheesy” flavour it adds.
• If the coconut cream is solid, add the entire can contents (liquid and solids) to a blender and blend until well combined.
• Roast vegetables like sweet potato, pumpkin, carrots, onions, or zucchini will add another dimension of flavour.
• As part of your meal prep for the week, roast trays of vegetables which you can use in different meals throughout the week or can be reheated to eat on their own.
• I watched a lady on YouTube making pesto from onion tops, and when she finished, instead of cleaning the bowl she mixed up the egg mixture in the bowl so all the residual pesto would flavour the quiche. Clever idea! I must try that after making my Easy Garden Pesto next summer.

I hope you are inspired to make this healthy but oh-so-delicious quiche. Let me know how you go and what fillings you added.

Cindy Reid

Healthy Quiche

A healthy, but delicious, quiche that is dairy free, gluten free and if you omit the crust, paleo It is a versatile, no fuss recipe suitable for breakfast, lunch or dinner.

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Prep Time 20 minutes mins

Cook Time 40 minutes mins

Servings: 8

Ingredients Method Notes

Ingredients

  

• 5-6 Eggs (large)
• 400 ml Coconut Cream*** ***See Note below
• 3 tbsp Nutritional Yeast*** ***See Note below
• Pinch Salt and Pepper
• 2 tsp Garlic Powder* * See Note below
• 1 tsp Thyme (or other favourite herb)
• 1-2 cups Filling Ingredients** ** See Note below
• Steamed or Roasted Pumpkin or Sweet Potato
• Approx 1 cup Buckwheat

Method

 

1. Preheat oven to 180°C.
2. Prepare a pie dish by brushing with oil.
3. To make crust put steamed/roasted pumpkin/sweet potato into a bowl and mash with a fork.
4. Begin adding a small amount of buckwheat and combine,
5. Continue adding buckwheat, you can mix dough with your hand or a fork, until you have a firm dough that is not sticky, but not too dry.
6. Using a rolling pin, roll out the dough on a floured surface until a 1/4 cm thick and place into the bottom of your pie dish.
7. You can get as fancy or as simple as you like with the dough. I like my egg mixture to cover the entire crust so it doen't matter if you leave the crust untrimmed, because you won't see it.
8. Brush crust with olive oil and bake in oven for 10 minutes. It might look dry and cracked when it comes out.
9. To make egg mixture crack eggs into a bowl, add blended coconut cream, nutritional yeast, herbs, garlic and salt and pepper and whisk until well combined.
10. To the cooked crust, add your chosen filling ingredients ensuring they are evenly spread on the bottom. If using parmesan cheese, sprinkle on top of filling ingredients.
11. Carefully pour egg mixture over filling ingredients.
12. Bake in oven for approximately 40 minutes or until set in the middle.
13. Once cooked, leave to cool for 10 minutes before cutting.
14. Serve and enjoy on its own or with a salad.

Notes

*You can saute crushed or minced garlic instead of garlic powder.

**Filling Ideas – Salmon chunks, cooked bacon pieces. Sauteed onion, mushroom, zucchini, kale, leek (choose your 2 – 3 favourites), roasted pumpkin pieces. Always saute or cook (roast) any vegetable you add to your quiche. If you add it raw, the liquid from that vegetable will make the egg mixture runny and the quiche will not set properly.

***If you are not dairy free, throw in a 1/2 to 1 cup of shredded cheese instead. You can use milk or cream instead of Coconut Cream.