weight loss recipe, weight watcher recipe, paleo recipes, quiche (2024)

weight loss recipe, weight watcher recipe, paleo recipes, quiche (1)
The boys eagerly awaiting a taste of the finished product!

This would be a great addition to your Easter brunch! In this recipe, I swapped out the heavy cream and used my cheese sauce recipe which uses broth and a little cream cheese instead of heavy cream and cheese. This adds a ton of flavor with less calories!

More recipes like this can be found in my new book: The Art of Healthy Eating: Savory. Thank you all for your support in purchasing my books! Without you, I couldn’t give out free information and recipes.

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“HEALTHIFIED” QUICHE:

CRUST:
1 1/2 cups blanched almond flour
1 1/2 cups freshly grated Parmesan cheese
1/4 tsp Celtic sea salt
1 egg

SWISS SAUCE:
1 TBS butter
1/2 cup chicken/beef broth
1 cup grated Swiss cheese
4 oz cream cheese
1 tsp Celtic sea salt

FILLING:
12 slices bacon
Cheese Sauce (from above)
1/3 cup minced leeks (less starch than onions)
4 eggs, beaten
3/4 tsp Celtic sea salt
1/8 tspcayenne pepper

weight loss recipe, weight watcher recipe, paleo recipes, quiche (6)

Preheat the oven to 325 degrees F. For the tart shell, combine the flour, cheese and salt and mix well.

Add the egg and mix until the dough is well combined and stiff. Press pie crust into pie dish or tart pan. Bake the crust for 12-15 minutes, or until it starts to lightly brown.

To make the Cheese Sauce: Melt butter in a medium saucepan over medium heat. Add in the rest of the ingredients and combine; season with the salt and pepper.

Meanwhile, place bacon in a large skillet, and fry over medium-high heat until crisp. Drain on paper towels, then chop coarsely. Sprinkle bacon, into pastry shell.In a medium bowl, whisk together cheese sauce, leeks, eggs, salt and cayenne pepper. Pour mixture into pastry shell.Bake 15 minutes in the preheated oven. Reduce heat to 300 degrees F (150 degrees C), and bake an additional 30 minutes, or until a knife inserted 1 inch from edge comes out clean. Allow quiche to sit 10 minutes before cutting into wedges. Makes 8 servings.

weight loss recipe, weight watcher recipe, paleo recipes, quiche (7)

NUTRITIONAL COMPARISON (per serving)

TraditionalQuicheLorraine= 561 calories, 48g fat, 14g protein, 20g carbs, 1g fiber (19 effective carbs)

“Healthified” Quiche Lorraine = 375 calories, 29g fat, 20g protein, 7g carbs, 2.3g fiber (4.7 effective carbs)

weight loss recipe, weight watcher recipe, paleo recipes, quiche (2024)

FAQs

Is quiche healthy for weight loss? ›

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.

What's the difference between a quiche and a frittata? ›

A frittata is partially cooked in a skillet on the cooktop then finished in the oven. It also has a lower egg to dairy ratio making it closer to an open faced omelet than a pie. Quiche has a creamier, custard-like texture due to more dairy and is cooked entirely in the oven.

How many calories are in a quiche? ›

Nutrition Facts

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 milk better than heavy cream in quiche? ›

Heavy Cream and Milk – For the best tasting quiche, use a combination of whole milk and heavy cream. (Or simply use half-and-half.) Using just heavy cream produces an overly thick filling. Whole milk is great, but a combo of heavy cream and milk is better.

Is it OK to eat quiche everyday? ›

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.

Is quiche full of carbs? ›

Quiche, with meat (1 piece - 1/8 of 9" pie) contains 16g total carbs, 15.3g net carbs, 22.4g fat, 14g protein, and 325 calories.

What is a quiche without pastry called? ›

In the most basic framework, a quiche has a pie crust and a frittata does not. A quiche is an egg custard pie and a frittata is, well, a crustless quiche.

Is crustless quiche just an omelette? ›

A crustless quiche is quite simply baked eggs and literally anything else you want to throw in. Like so many of our classic heroes, the easy egg bake of a crustless quiche goes by many names: egg bake, egg casserole, oven omelet.

Which is healthier quiche or frittata? ›

While often compared to quiche, a frittata is a healthier option because it doesn't have a crust. The benefits are a lot like those of an omelet. At home, you can pile on vegetables and control the amount of oil you use to make it even healthier.

How much quiche is a serving? ›

Portion size Quiche - 150 grams.

How many calories are in 2 slices of quiche? ›

The number of calories in a cheese quiche depends on the cheese added or the specific recipe used. According to an estimate, an average slice of cheese quiche contains around 300-400 calories.

How many calories in a piece of spinach and cheese quiche? ›

I like to serve it alongside fruit for breakfast or a green salad for brunch/lunch. Although this recipe is meatless/vegetarian, it also pairs really well with a side of bacon! Plus a slice of this Spinach Feta Quiche is just 174 calories or 5 WW Points on Weight Watchers.

What is a healthy substitute for heavy cream in quiche? ›

Best 11 healthy replacements for heavy cream
  1. Coconut cream.
  2. Milk and olive oil.
  3. Milk and cornstarch.
  4. Silken tofu and plant-based milk.
  5. Greek yogurt and milk.
  6. Cottage cheese and milk.
  7. Vegan yogurt and plant-based milk.
  8. Cashew cream.
Dec 2, 2021

What is the ratio of milk to eggs in a quiche? ›

Quiche Ratio: 1 large egg to 1/2 cup of dairy

A standard large egg weighs two ounces and 1/2 cup of dairy (whole milk) is four ounces, therefore a handy 1:2 ratio! You'll need to increase the amount of eggs and milk based on the size of your quiche, so knowing the basic ratio makes it really easy to scale up or down.

Why is my quiche always watery? ›

Why does my quiche have a soggy bottom? Cooking any vegetables before adding to the filling can help avoid excess moisture which can cause a soggy crust. Blind baking your crust, or baking without the filling, can also help ensure a flaky crust.

Is quiche a processed food? ›

This survey analysed the nutrition composition of a range of processed foods, including pizza, garlic bread, breakfast cereals, quiche, fat spreads, a range of fish and meat products (retail and takeaway), chips (retail and takeaway), savoury snacks, confectionery and ice cream.

Is quiche a snack or a meal? ›

However, while there is no denying a quiche, or a squiche, can be gobbled down at any time of day as a snack, if you want to serve it as a main meal or dress it up a little, then it's absolutely delicious warmed through and accompanied by a favourite side dish.

How many calories in a single quiche? ›

Other common serving sizes
Serving SizeCalories
100 g296
1 individual quiche334
1 cup474
1 piece (1/8 9" dia)568
1 more row
Aug 21, 2007

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