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.
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.
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.
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? ›
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 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 a fatty food? ›
Quiche is made with flour and butter (lots of butter actually) and the filling that goes inside a quiche is also very rich. Eating it once in a while won't be fattening. Reduce fat in quiche by leaving off the crust and using low fat cheese.
Is quiche high in cholesterol? ›
The 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.
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.
How much sugar is in a quiche? ›
Other Common Suggestions
| Net Carbs(g) | Sugar(g) |
|---|
| Quiche Lorraine | 17.17 | 3.52 |
| Quiche Florentine | 30.00 | 4.00 |
| Broccoli Cheddar Quiche | 33.00 | 6.00 |
| Spinach & Mushroom Quiche | 35.00 | 6.00 |
The ingredients in the filling of a quiche, such as eggs, nonstarchy vegetables, cheese, meat, milk, cream or seasonings, have a very low GI value because they contain very little carbohydrates. The crust, however, can have a high or low GI, depending on the ingredients used.
How many calories are in one piece of quiche? ›
According to an estimate, an average slice of cheese quiche contains around 300-400 calories. These calories are not fixed, as they can fluctuate with different ingredients.
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? ›
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 rows
