Healthy Savory Vegetable Quiche

by

Here’s a detailed article on this Savory Vegetable Quiche with extra nutritional information to help you make an informed and healthy choice!

Healthy Savory Vegetable Quiche: A Wholesome & Delicious Meal

Introduction

This Savory Vegetable Quiche is the perfect balance of a crispy, golden crust and a creamy, flavorful filling packed with fresh vegetables, eggs, and cheese. It’s high in protein, fiber, and essential nutrients, making it a great option for breakfast, brunch, or a light dinner. This nutrient-dense dish is not only satisfying but also supports weight loss and overall health.

Origin and Cultural Significance

Quiche originated in France but has become a global favorite due to its versatility. It can be made with various fillings, from classic Lorraine (bacon and cheese) to healthier versions with vegetables and lean proteins. It’s a popular dish for meal prep since it stays fresh for days and can be eaten hot or cold.

Ingredients & Quantity

For the Crust:

  • 1 ½ cups whole wheat flour (or almond flour for gluten-free)
  • ½ cup cold butter (or coconut oil for dairy-free)
  • 3-4 tbsp cold water
  • ½ tsp salt

For the Filling:

  • 3 large eggs
  • ½ cup milk (or unsweetened almond milk for lighter version)
  • ½ cup grated cheese (cheddar, feta, or parmesan)
  • 1 medium zucchini, diced
  • 1 small carrot, grated
  • ½ cup chopped leeks or onions
  • 1 clove garlic, minced
  • ½ tsp black pepper
  • ½ tsp salt
  • ¼ tsp nutmeg (optional)
  • Fresh dill or parsley for garnish

Optional Additions:

  • ½ cup sautéed mushrooms
  • ½ cup cooked spinach
  • ¼ cup crumbled feta for a tangy twist
  • 1 tbsp flaxseeds or chia seeds for extra fiber

Tips for Success

  • Pre-bake the crust for 10 minutes to keep it crispy.
  • Sauté vegetables beforehand to remove excess moisture.
  • Use full-fat cheese for better texture or opt for a light version to cut calories.
  • Let the quiche rest before slicing—it helps flavors develop!

Instructions

Step 1: Prepare the Crust

  1. Mix flour and salt in a bowl.
  2. Cut in the cold butter until the mixture looks like coarse crumbs.
  3. Add cold water 1 tbsp at a time, mixing until dough forms.
  4. Roll out and press into a greased quiche pan.
  5. Pre-bake at 375°F (190°C) for 10 minutes.

Step 2: Prepare the Filling

  1. Sauté onions, garlic, zucchini, and carrots in a little oil until soft.
  2. In a bowl, whisk eggs, milk, cheese, salt, pepper, and nutmeg.
  3. Add the sautéed vegetables and mix well.

Step 3: Assemble & Bake

  1. Pour the filling into the pre-baked crust.
  2. Bake at 350°F (175°C) for 30-35 minutes, or until set.
  3. Garnish with fresh dill or parsley.

Step 4: Cool & Serve

Let the quiche rest for 10 minutes before slicing. Serve warm or cold with a side salad.

Why You’ll Love This Quiche

✔ High in Protein & Healthy Fats – Supports muscle health & keeps you full.
✔ Fiber-Rich Vegetables – Good for digestion & weight management.
✔ Gluten-Free & Low-Carb Option – Use almond flour & dairy-free milk.
✔ Make-Ahead Friendly – Perfect for meal prep!

Nutritional Information (Per Slice, Based on 8 Servings)

Macronutrients:

  • Calories: ~220 kcal
  • Protein: ~9g
  • Carbohydrates: ~15g
    • Fiber: ~3g
    • Sugar: ~3g (natural from veggies)
  • Fats: ~14g
    • Saturated Fat: ~6g
  • Sodium: ~250mg

Micronutrients:

  • Calcium: ~120mg (from cheese & milk)
  • Iron: ~1.5mg (from eggs & veggies)
  • Vitamin A: ~30% DV (from carrots)
  • Vitamin C: ~15% DV (from zucchini & herbs)
  • Magnesium: ~10% DV (from whole wheat or almond flour)

Dietary Adaptations

Low-Carb / Keto Version

  • Replace wheat flour with almond or coconut flour.
  • Use heavy cream instead of milk for fewer carbs.
  • Skip the carrots & use spinach instead to reduce sugar.

Dairy-Free Version

  • Use coconut oil instead of butter.
  • Swap regular cheese for dairy-free alternatives.
  • Use unsweetened almond milk.

High-Protein Version

  • Add an extra egg.
  • Include shredded chicken or turkey.
  • Use cottage cheese instead of regular cheese.

Conclusion

This Savory Vegetable Quiche is a nutrient-packed, satisfying meal that fits a variety of diets. Whether you enjoy it for breakfast, lunch, or dinner, it’s a wholesome option that doesn’t compromise on taste.

Recommendation

Pair with a fresh side salad or a bowl of soup for a complete meal. Store leftovers in the fridge for up to 4 days or freeze for later convenience.

Embracing Healthful Indulgence

Eating delicious, homemade meals like this quiche proves that healthy eating doesn’t have to be boring. Nourish your body with real food and enjoy every bite!

Leave a Comment