Healthy Quiche – Gluten Free, Paleo, Low Carb and Light

paleo recipes

    If you’re looking for light recipes to mix up your bland healthy eating routine, then this recipe should be one you use as a low carb, paleo, gluten free, light option.   I personally tested this recipe out in the Fit Tip Kitchen to make sure I could give you some healthy cooking tips and substitutions for this light recipe.   Healthy quiche is a pretty easy recipe and allows you tons of variations.   You can even feel free to make a Hodge podge of what you have in your fridge.  Chances are, as long as you like what your adding, you can’t go wrong.

 

healthy quiche

 

Ingredients for Healthy Quiche 

 

  • Gluten free crust –  Or you can use No crust.   Fun Fit Option – Use turkey bacon as the bottom layer to lighten the dish even more!! 
  • 3 eggs or 1  3/4 cup of egg whites  - Using Egg whites saves you 21 grams of fat in the recipe
  • Cooking Spray – I use olive oil cooking spray instead of butter to sauté the vegetables 
  • 1/2 cup of Parmesan cheese OR you can use a vegan cheese.
  • 1 1/2 cups of milk OR you can use 1/2 cup of soy creamer if you’re allergic.   NOTE:  If you use soy creamer it will sweeten the recipe SO add lemon juice to your finished product and it will take it away :) 
  • 4 oz. of  Turkey Bacon or Sliced Canadian Bacon if you have it.   
  • 1/4 onion – chopped 
  • 1 shredded zucchini 
  • 2 cups fresh spinach chopped 

 

Directions

  • preheat oven to 375 degrees
  • Add your choice of cheese to the top of the crust (before other ingredients)  - I used vegan cheese but next time I may omit it completely because it gave the quiche a creamy texture.
  • Sauté all your vegetables before had.  If you don’t then you will have a watery quiche ick!
  • Add the meats and veggies as well as any spices you like .. such as salt, pepper, hopped fresh thyme or basil before adding the custard.
  • Whisk your eggs and milk together to create the custard filling.
  • Add egg mixture.  The crust should not exceed 3/4 full.
  • Bake 30-45 minutes, until a knife inserted in the center of the quiche comes out partially clean.  The quiche should rest at least 5 minutes before eating so it doesn’t fall apart.

 

Other Fun and Healthy Quiche Combos

 

  • Ham and cheese
  • Spinach, Mushroom and Feta
  • Caramelized onion and parsley
  • Zucchini, peppers, and onions
  • Breakfast Quiche with shredded potatoes, turkey bacon, onions and light cheese
  • Chicken, grilled corn and avocado

 

What your favorite Healthy Quiche recipe??    Tell us your creation or combination!

 

Adria Ali

CPT, CES, PES,

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