Keep quiche portions small to control calorie intake.
Quiche is a food that has the potential to be healthy, but could also be a diet downfall. Traditional quiche is full of cheese, eggs, cream and made with pie crust, all of which are high-calorie and can be fatty. Many recipes for quiche are available, so you can make a healthier quiche by using low-calorie, low-fat ingredients and adding vegetables.
Ingredients
Different quiche recipes call for different ingredients. The ones you choose will determine the health of your quiche. Crustless quiches are a good way to control fat and calorie intake. If you don't want to skip the crust, make your own rather than buying one because this allows you to control ingredients. Using mostly egg whites and just a couple of yolks is a good way to keep your quiche healthy. Instead of processed meats such as bacon or ham, try vegetables, potatoes and chicken, which will increase nutrients and reduce saturated fat and sodium. Try goat cheese instead of cheddar because it has a stronger flavor, which means you are able to use less of it.
Preparation
The way you prepare your quiche determines the healthiness of it. If you are including sauteed vegetables, cook them with cooking spray rather than butter or oil, which will reduce the amount of fat and calories in the meal. If you like to mix your eggs with milk before cooking the quiche, use skim milk rather than whole or buttermilk. Reduce the amounts of high-calorie ingredients you include and increase the amounts of spices or herbs, which creates a flavorful quiche that is healthier.
Nutrients
Eggs are a good source of high-quality protein, making them a good addition to a well-balanced diet. Eggs are a good food for weight management because they offer satiety and energy for a small number of calories. Protein also contributes to healthy muscles, skin and hair. Including a couple of egg yolks in your quiche increases your choline intake, a nutrient that supports your brain by aiding in signal transmission among your brain cells. Antioxidants in egg yolks play a role in healthy vision and protect your eyes from age-related deterioration. Eggs also contain B vitamins for energy and iron, which is important for blood flow. Adding vegetables to your quiche increases your vitamin A and C intake, important for healthy immunity; and potassium intake, which plays a role in healthy blood pressure levels. Low-fat cheese adds calcium, which is important for your bones.
Recommendations
When you order quiche in a restaurant, you have less control over what is used to prepare it. The American Heart Association recommends making special requests so that you get a meal that fits within your healthy eating goals. Try splitting a plate of quiche with a friend or taking half of it home for another meal.
FAQs
Traditional quiche is full of cheese, eggs, cream and made with pie crust, all of which are high-calorie and can be fatty. Many recipes for quiche are available, so you can make a healthier quiche by using low-calorie, low-fat ingredients and adding vegetables.
How healthy is a quiche? ›
Is quiche healthy? Quiche is bad news when it comes to a healthy diet. It's usually made with cheese and cream in the filling as well as butter in the pastry case, so it's often high in saturated fat and calories. Ingredients like bacon will add salt and more saturated fat.
What are the benefits of making quiche? ›
When you use whole eggs to prepare quiche, you also benefit from the calcium, iron, and zinc-rich nutrients present in the egg yolk. The nutritional value of your food is further increased by include vegetables in your quiche. To maximise your consumption of a variety of vitamins and minerals, combine several veggies.
What is the nutritional value of quiche? ›
1 slice of quiche (Lorraine - Lunds & Byerlys) contains 390 Calories. The macronutrient breakdown is 18% carbs, 66% fat, and 17% protein. This is a good source of protein (29% of your Daily Value) and calcium (20% of your Daily Value).
Is quiche a good lunch? ›
There's no right or wrong answer to this question, as quiches are great served hot or cold. Cold, they can make a fantastic light lunch on the go, are a popular dish at any buffet table and perfect for picnics.
Is quiche full of fat? ›
Traditionally made with a flaky crust (and usually flaky means high fat) plus lots of creamy and cheesy ingredients, quiche can have anywhere from 400 to 700 calories and 25 to 50 grams of fat per serving.
Is quiche a breakfast or dinner food? ›
With a savory, custardy filling — often speckled with all types of cheeses, veggies, and meats — and a buttery-rich crust, quiche is downright showstopping. It's the dreamiest dish to dig into for a special family breakfast, a weekend brunch, or simple lunch or dinner.
Can you eat quiche if you have diabetes? ›
While quiche may be loaded with salt and fat and may contain meats, like ham or sausages, that have a lot of carbohydrates, you can make a homemade version that omits the crust, meats, and cheese that contains a lot of fat.
Is quiche full of carbs? ›
Quiche (1 piece (1/8 of 9 in. dia)) contains 26.7g total carbs, 26g net carbs, 44g fat, 16.6g protein, and 566 calories.
What vitamins are in quiche? ›
- Vitamin D 0.9mcg 5%
- Calcium 58mg 4%
- Iron 1.2mg 7%
- Potassium 270.4mg 6%
As previously stated, quiche can be served as a main dish or as a side dish and it's often served with a variety of accompaniments. For a healthy dinner, some popular options include a simple green salad, roasted or steamed vegetables, or a salad with mixed greens.
Can you eat quiche on a diet? ›
Keep quiche portions small to control calorie intake. Quiche is a food that has the potential to be healthy, but could also be a diet downfall. Traditional quiche is full of cheese, eggs, cream and made with pie crust, all of which are high-calorie and can be fatty.
How many calories in a single quiche? ›
Popular Types of Quiche
| Quiche with Meat |
|---|
| Fat(g) | Cals |
|---|
| 1 piece | 43.83 | 568 |
| 1 individual quiche | 25.80 | 334 |
| 1 cup | 36.53 | 474 |
10 more rowsQuiche Calories Slice
An average slice of quiche, which is ⅙ of a 9-inch quiche, contains 250-300 calories. Quiche is always high in calories.
Can diabetics eat quiche? ›
Quiche is a delicious and affordable meal. This one is crustless, which makes it lower-carb, well suited to a diabetic diet. It is great served alongside a lettuce or a fruit salad.
