What would a brunch spread be without quiche? While most consider quiche a “light” choice, you might be surprised at the calorie count. But never fear, brunch lovers — there are many ways to lighten up this Mothers Day staple.
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. Add in extra-fattening ingredients such as heavy cream, bacon or sausage and you’ll be on the higher end of the range. This can mean as much as a days worth of artery-clogging saturated fat and cholesterol in a single serving!
A conservative serving of homemade pastry crust alone has 215 calories and 14 grams of fat (9 of which are saturated). Pre-made refrigerated crusts are similar in calories — plus many are made with trans fats (so check ingredient labels).
If the rest of the ingredients remain light (some veggies and a small amount of cheese, for example), you can use the pastry and still keep the meal reasonable. Add a salad with some vinaigrette dressing and you’ve got a healthy and satisfying meal. On the other hand, if the rest of the quiche consists of fatty meats and cups of shredded cheese, it’s no longer a smart choice. Alternatives to pastry include crackers or oats, like in these recipes from Paula Deen and Ellie Krieger.
Since there are so many fattening ingredient choices, pick and choose which route you want to take. If you’d be lost without the crust, go light with the other ingredients (tips on that below) and keep the portions in check. If you’d rather forgo the crust for some extra cheese, go crust-less and make a frittata instead.
Downsizing is always an option, too – make mini-quiches in muffin pans and you’ve got instant portion control.
You can’t have quiche without eggs, but you can cut back on some of the calories and fat by using a combination of eggs and egg whites. Switching to egg whites can help you save about 60 calories and 5 grams of fat per egg. Instead of heavy cream, choose a recipe that uses milk or half and half for even more calorie savings.
As for the cheese, use small amounts of flavorful cheeses such Gruyere, Parmesan or tangy goat cheese. Low-fat cheeses are also an option, but some taste like rubber — part-skim mozzarella, ricotta and low-fat cheddar are usually safe bets. Figure on about one ounce of cheese per serving.
For additional ingredients, turn to low-cal herbs and vegetables and pile them on. Lean protein like roasted chicken or sauteed ground turkey breast will also make the dish heartier. If you love the flavor of bacon and sausage, try turkey bacon or chicken sausage instead.
Give some thought to the combination of ingredients — if you want to use some bacon, team it up with a low-fat cheese. If you’re going all veggie, you have room for full-fat cheeses.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Danas full bio »
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.
5 large eggs, beaten 6 ounces low-fat (1%) cottage cheese 4 ounces feta cheese ½ cup shredded Swiss cheese 2 tablespoons margarine ½ teaspoon nutmeg 1 box (10-ounce) frozen spinach, thawed and drained Cooking spray
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. Susan Glassman, Nutrition & Wellness Educator with University of Illinois Extension suggests, “cut calories and fat in quiche by choosing low-fat cheese and replacing heavy cream with fat-free evaporated milk.” Adding extra vegetables to quiche is an additional suggestion; enjoy the flavors of the season. The dietary guidelines recommend eating more vegetables! For adults, try to eat between two and three cups of vegetables a day; a serving is one cup of raw or cooked or 2 cups of raw leafy greens. Vegetables are naturally low in fat and calories. A cholesterol-free food, vegetables offer many nutrients, including potassium, dietary fiber, folate, vitamin A, and vitamin C. Glassman emphasized, “adding extra vegetables to recipes, like quiche, helps to reduce the risk for heart disease, certain types of cancers, obesity, and type 2 diabetes.” Along with more vegetables, try fresh chopped herbs and spices for flavor, like fresh dill and cracked black pepper, instead of salt. Glassman suggests, “decreasing salt provides health benefits like a reduced risk for heart disease. Salt remains a leading risk factor for high blood pressure, which can cause heart disease, heart attack, and stroke according to the American Heart Association.” For an even lighter dish, go crustless! Serve quiche with a crisp green salad or sliced cucumbers and fresh fruit for dessert.
Enjoy quiche anytime! Be creative; the combinations are endless. The Crustless Spinach Quiche from University of Illinois Extension Recipes for Diabetes website is a delicious addition to a recipe box. Capture the taste of summer by adding fresh slices of garden tomatoes and chopped basil for a savory new twist on a delicious dish.
Not always healthy, quiche could be a diet downfall! Prepared with heavy cream and cheeses and baked in a piecrust, there can be excessive calories and fat. With the University of Illinois Extension Nutrition and Wellness Program, it is easy to adapt quiche to a healthy and delicious dish to share with family and friends!
Can you freeze quiche? Glassman discussed how to freeze quiche to preserve leftovers. “To freeze, wrap in heavy-duty aluminum foil and slide it into a freezer bag. Seal, label and freeze up to two months. Bake or microwave until heated through, the quiche is cooked to safe temperature when a food thermometer reads 165 degrees.”
You can’t have quiche without eggs, but you can cut back on some of the calories and fat by using a combination of eggs and egg whites. Switching to egg whites can help you save about 60 calories and 5 grams of fat per egg. Instead of heavy cream, choose a recipe that uses milk or half and half for even more calorie savings.
For additional ingredients, turn to low-cal herbs and vegetables and pile them on. Lean protein like roasted chicken or sauteed ground turkey breast will also make the dish heartier. If you love the flavor of bacon and sausage, try turkey bacon or chicken sausage instead.
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. Add in extra-fattening ingredients such as heavy cream, bacon or sausage and you’ll be on the higher end of the range. This can mean as much as a days worth of artery-clogging saturated fat and cholesterol in a single serving!
Give some thought to the combination of ingredients — if you want to use some bacon, team it up with a low-fat cheese. If you’re going all veggie, you have room for full-fat cheeses.
What would a brunch spread be without quiche? While most consider quiche a “light” choice, you might be surprised at the calorie count. But never fear, brunch lovers — there are many ways to lighten up this Mothers Day staple.
How Healthy Is Vegetable Quiche? | Herbalife Nutrition
FAQ
Why is quiche so high in calories?
Can you lose weight eating quiche?
Is homemade quiche fattening?
Is quiche good for weight gain?
Can you lose weight by eating Quiche?
THERE IT IS! If you like to lose weight by eating Quiche, you have to do portion control, watch your caloric intake for the day, add more protein-rich foods and fibers to your meals, and have a consistent workout routine, for a long period. The key to healthy eating is balance and moderation.
What is the difference between Frittata and Quiche?
Frittata is an egg based Italian dish similar to omelet or crust less quiche or scrambled eggs, enriched with additional ingredients like meats, cheese, or veggies. The word frittata is an Italian word which means fried. Quiche is a French tart consisting of pastry crust filled with custard and cheese, meat, sea food or vegetables. Quiche can be served hot or cold. A frittata is a crustless quiche or an unfolded omelet. It is favorite of those who can’t or don’t want to make crust.
Does Quiche fit into a balanced diet?
Quiche can fit into a balanced diet as long as it is consumed in moderation and made with healthy ingredients. It can provide a good source of protein, healthy fats, and vegetables. However, it is important to watch the portion size and balance it with other nutrient-dense foods such as whole grains, fruits, and vegetables.
Is Quiche healthy?
The healthiness of quiche largely relies on its ingredients. The classic quiche Lorraine, enriched with heavy cream, cheese, bacon, and buttery crust, can be calorically dense and packed with saturated fats. However, there’s room for healthier options that don’t compromise on flavor.