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.
Is quiche good for high blood pressure? ›
However, the sodium content in ham quiche may cause you to reconsider adding it to your eating plan. A 100-g slice of quiche contains 250 to 794 mg of sodium. The American Heart Association suggests consuming no more than 1,500 mg each day to avoid developing blood-pressure problems.
Why is quiche so good? ›
And it's absolutely delicious. The recipe calls for both crème fraîche and heavy cream, which results in an extra luxurious custard when baked. To counteract the richness, a robust cheese like Cheddar, Gruyère, or feta helps to give quiche more depth of flavor, says digital food editor Dawn Perry.
Can diabetics eat quiche? ›
With salty bacon, creamy white cheddar cheese, and the mild onion flavor of the scallions, this recipe is a delicious low carb breakfast or light lunch option. It's good any time of day. This works well for someone with diabetes or someone on a low carb diet or keto diet.
Can I eat quiche every day? ›
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.
Is quiche a processed food? ›
Details. 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.
Are too many eggs bad for blood pressure? ›
“In general, eating eggs doesn't impact either systolic or diastolic blood pressures. The egg controversy is more about increased cholesterol and its indirect association with risk of cancer and heart disease,” says Prashanth Peddi, M.D., a primary care physician at Memorial Hermann in Houston, TX.
What nutrients are in quiche? ›
Nutritional Information
| Typical Values | Per 100g | 1/4 of a quiche (100g) |
|---|
| Carbohydrate | 17.5g | 17.5g |
| Sugars | 2.0g | 2.0g |
| Fibre | 0.6g | 0.6g |
| Protein | 10.3g | 10.3g |
6 more rowsThe favorite choice for the term "Quiche" is 1 individual quiche of Quiche with Meat, Poultry or Fish which has about 140 mg of cholesterol. The amount of cholesterol for a variety of types and serving sizes of Quiche is shown below.
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.
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 quiche be healthy? ›
Primarily made of eggs, quiche is a one-dish meal made of protein, calcium, essential vitamins, and minerals. Quiche can be a healthy dish when prepared with a few ingredient swaps.
Are too many eggs bad for diabetics? ›
People with type 2 diabetes can absolutely enjoy eggs. Recent research1,2,3 confirms that eggs can be eaten as part of a healthy diet without negatively impacting diabetes or heart health, and can even help to stabilize blood sugar levels.
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.
How many calories are in a quiche? ›
Other Common Suggestions
| Fat(g) | Cals |
|---|
| Quiche Lorraine | 27.92 | 400 |
| Quiche Florentine | 26.00 | 410 |
| Broccoli Cheddar Quiche | 23.00 | 410 |
| Spinach & Mushroom Quiche | 26.00 | 460 |
