Healthy Quiche Recipes – 10 Easy, Guilt-Free Ideas for Any Diet
These healthy quiche recipes are packed with protein, vegetables, and wholesome ingredients. From crustless to vegan and gluten-free options, they’re perfect for meal prep, brunch, or a light lunch.
Equipment
- 9-inch pie pan or muffin tin (for minis)
- Mixing bowls
- Whisk
- Measuring cups & spoons
- Non-stick skillet
- Oven
- Knife & cutting board
Ingredients
- Note: Adjust ingredients based on recipe variation
- 4 large eggs
- ½ cup unsweetened almond milk or oat milk
- 1 cup chopped vegetables e.g., spinach, mushrooms, broccoli
- ½ cup shredded low-fat cheese optional
- Salt and pepper to taste
- Olive oil spray or a teaspoon of olive oil
- Optional: cooked lean protein e.g., turkey sausage, tofu, salmon
Instructions
- Preheat your oven to 375°F (190°C).
- Grease a pie dish or muffin tin with olive oil spray.
- Sauté your vegetables in a skillet with a bit of olive oil until soft.
- Whisk eggs and milk together in a bowl. Add salt, pepper, and cheese if using.
- Mix in sautéed vegetables and protein (if using).
- Pour the mixture into your baking dish or muffin tin.
- Bake for 30–35 minutes (20–25 for mini quiches) or until the center is set.
- Cool slightly before slicing or removing from the tin.
Notes
You can replace almond milk with any plant-based milk or low-fat dairy.
For a crust option, try almond flour, sweet potato, or quinoa crusts.
Vegan? Use silken tofu and nutritional yeast instead of eggs and cheese.
These freeze well—wrap slices individually for easy meal prep.