Quiche so good I ate it for breakfast, lunch, and dinner..

This quiche recipe is very simple and very healthy. I wanted to make a quiche that you could enjoy a huge slice of and feel truly satisfied afterwards. Satisfaction stems from both high quality taste and a food’s nutritional profile. This recipe includes both, and is also extremely quick to make because you can use a frozen whole wheat pie crust. Oh, and did I mention it has 80 grams of protein?

Goat Cheese Quiche

Concrete isn’t really an ideal background…sorry.

Recipe: Makes 4 servings

1 whole wheat pie crust

3 whole eggs

8 egg whites

1 tbsp half and half

3 tbsp chopped purple onion

sea salt

fresh ground pepper

1/4 tsp dill

2-oz goat cheese

Directions – Preheat the oven to 400. Combine all of the ingredients in a bowl, except the goat cheese. Stir with a fork until well mixed. Pour into the pie crust. Crumble the goat cheese over the top. Bake for about 40 minutes, or until cooked all the way through. Serve with a side of greens or fruit for a complete meal!

Benefits:

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

Dill * aids in digestion, is a relaxant, can help ease insomnia, and contains the antioxidants monoterpenes, which protect against cancer!

Whole wheat flour * unlike refined white flour, whole wheat flour has more B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Check out those stats!

Amount Per Serving
Calories 354.6
Total Fat 23.2 g
Saturated Fat 11.5 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 2.2 g
Cholesterol 167.3 mg
Sodium 411.0 mg
Potassium 53.9 mg
Total Carbohydrate 19.1 g
Dietary Fiber 4.1 g
Sugars 2.1 g
Protein 19.5 g

And remember! Saturated fat is not the devil.

Vitamin A 8.0 %
Vitamin B-12 6.9 %
Vitamin B-6 4.5 %
Vitamin D 4.9 %
Calcium 4.2 %
Copper 5.5 %
Folate 4.9 %
Iron 8.5 %
Pantothenic Acid 5.8 %
Phosphorus 10.7 %
Riboflavin 14.7 %
Selenium 17.2 %
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22 thoughts on “Quiche so good I ate it for breakfast, lunch, and dinner..

  1. Mmmmm I LOVE quiche. Sooooooo good, and 80 grams of protein?! Don’t mind if I do 😀 I think I could eat this for breakfast, lunch and dinner. And divide the remaining quarter into 2 and have two snacks. (y) very naaaaice.

  2. I love quiche so much…..Just not the crust. But if it is a healthy crust, I WILL eat it!!! Will you make me a quiche for my bfast, lunch, and dinner? Pleeeease?

  3. lauren, this looks AMAZING!! i LOVE your recipes. i already bookmarked this so i can make it as soon as i am back in california (i.e. when i have a kitchen again). i love goat cheese and i love the simplicity of this. you are amazing! let’s definitely meet up when we are both in california!!

    quick question – do you have a recipe for the whole wheat crust?

  4. Simple…healthy…and featuring goat cheese…you have me sold! This sounds like a great way to begin or end the day. Thank you for sharing with me, my sweet friend. I hope you are staying safe and warm. It is even too cold in my part of the country…and I’m in Austin!

  5. I have yet to tackle making a pie crust from scratch, so I’ll probably make this with a store bought, which won’t be whole wheat. Don’t tell anyone….

    No one in my family likes goat cheese, so I’d have to suffer and eat it all myself. Tough, huh? 🙂 We are picking up eggs next week from our co-op and this looks like a great way to use some. I think eggs are one of nature’s most perfect foods and are the main thing that is keeping me from veganism (especially when the eggs are from happy chickens).

    1. I wont tell :)Eggs are superb. They really are nutritional powerhouses in there! I dont see myself ever becoming vegan, but I imagine that it would be very hard for me to give up dairy! I am a yogurt and ice cream addict.

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