Tips for making low-fat quiche include making your own crust or using alternative crusts, reducing the amount of whole eggs and using egg whites instead, substituting cream with fat-free evaporated milk, omitting meat and cheese, and using lean alternatives and small amounts of hard cheese.
From the outside, a quiche can look like a healthy breakfast filled with colorful veggies and protein-packed eggs; however, looks can be deceiving. A traditional quiche is often made with cream and mounds of cheese, which are then typically baked together into a high-fat crust. Some of the best tips for making low-fat quiche are to make your own crust or replace the traditional pie crust with other ingredients and replace some of the whole eggs and heavy cream with lighter options. Limiting quiche fillings to just vegetables and skipping the cheese is also an easy way to reduce the amount of fat in this dish. For those still craving some meat and cheese, using lean alternatives to your favorite breakfast meats and a quality, sharp cheese can help cut the fat content.
To take a low-fat switch to the crust, you can make your own pie crust at home using a low-fat recipe or replace the standard crust with other options. This dish is essentially an egg-based savory pie baked inside a traditional crust, which often contains a good deal of butter or other oils. Shredded potatoes mixed with an egg white or two can make an excellent crust for a pie and contain significantly less fat than other options. Replacing the crust with wholesome oats as a base can also be a good idea.
One of the best tips for making low-fat quiche is to reduce the amount of whole eggs you use in your dish. Compared to the egg filling, the crust often looks like diet food in comparison. Depending on the recipe you’re following, you can usually reduce the amount of whole eggs by half, then use the egg whites to replace the rest.
Traditional cream also adds extra fat to the dish, but can easily be substituted. When it comes to traditional cream, many often think that using skim milk instead of heavy cream is the best way to make a low-fat quiche; however, this is not true. To maintain the texture of the dish while continuing to skim the fat, use evaporated, fat-free milk instead.
Omitting meat and cheese from the dish is one of the best tips for making a low-fat quiche. Instead, use a huge assortment of fresh, flavorful greens to fill your plate. Seasonal varieties are often the best and healthiest, although a bag of frozen mixed vegetables that have been thawed can also make a tasty low-fat quiche. Instead of cheese, which often adds a healthy dose of flavor, season the dish with a variety of herbs and spices.
If you’ve already swapped out the crust and egg filling, you can often get away with a small amount of meat and cheese in your low-fat quiche without making the dish overly unhealthy. Lean meats like Canadian bacon or center-cut bacon, when used in small quantities, can make your otherwise low-fat quiche look decadent. In general, it’s best to stay away from sausages, as even the healthiest varieties contain a good amount of fat. If you also want cheese, one of the best tips for making a low-fat quiche is to use a small amount of hard cheese rather than the reduced fat, softer cheeses. The small amount will flavor the entire dish, with about the same amount of calories as a larger amount of low-fat cheese.
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