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!
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Amount Per Serving
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| Calories | 354.6 | |
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| Total Fat | 23.2Â g | |
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| Saturated Fat | 11.5Â g | |
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| Polyunsaturated Fat | 0.6Â g | |
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| Monounsaturated Fat | 2.2Â g | |
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| Cholesterol | 167.3Â mg | |
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| Sodium | 411.0Â mg | |
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| Potassium | 53.9Â mg | |
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| Total Carbohydrate | 19.1Â g | |
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| Dietary Fiber | 4.1Â g | |
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| Sugars | 2.1Â g | |
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| Protein | 19.5Â g | |
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And remember! Saturated fat is not the devil.
| Vitamin A | 8.0Â % |
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| Vitamin B-12 | 6.9Â % |
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| Vitamin B-6 | 4.5Â % |
| Vitamin D | 4.9Â % |
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| Calcium | 4.2Â % |
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| Copper | 5.5Â % |
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| Folate | 4.9Â % |
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| Iron | 8.5Â % |
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| Pantothenic Acid | 5.8Â % |
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| Phosphorus | 10.7Â % |
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| Riboflavin | 14.7Â % |
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| Selenium | 17.2Â % |
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.
Hehe thanks Wei Wei! It was so good !
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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?
This quiche looks amazingggg… I can’t wait to try it!
I love your blog – it is so cute! I can’t wait to keep reading… I just started blogging about 2 months ago – it is extremely addicting 🙂 Take a look at it if you get a chance: http://www.oatsandspice.wordpress.com
Oh I am excited for a new reader! I will definitely go check out your blog!
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?
Yay!! I am so glad you like my recipes!! That is always the best compliment someone can give me. And yes, we are definitely going to meet up. Are you coming home anytime soon?
Also – I dont have my own whole wheat pie crust recipe. I would just google it… and then probably change it up a bit…
Lauren, I LOVE YOU!! You are always coming up with the best recipes!!! Thanks girl! 🙂
Hahahh KAT I LOVE your enthusiasm!! So sweet :)
Looks amazing and so pretty! 😀
The serving size is 1/4 of the pie?
Yup. Go big or go home.
Oh my- this looks incredible! I LOVE the creamy goat cheese addition! And those onions make it so pretty. 🙂
Now… if you’ll only come up with a healthy crust to put it in… 😉
A challenge? Youre on!
Oh yum! I am so in need recipes with higher protein and this looks fab! I can see why you ate it for lunch and dinner! 🙂 Menu planning for next week? Yes.
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!
This looks very delicious and would definitely make a great complete meal even on its own!
I have to disagree! It lacks in the veg dept 🙂 but that can be easily fixed!
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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).
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.
QUICHE! so happy you did this