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Making Quiche The Healthy and Tasty Way!!

By Andrea Riggs Food and Fitness Writer | 5/31/2013, noon
A deliciously savory quiche... that's healthy too.

I often have a craving for quiche … it’s one of my favorite healthy egg dishes and tastes wonderful at breakfast, lunch or dinner. You can easily adapt the recipe to your palette and make quiche your way, by adding fresh veggies, tasty lean meats or whatever tempts your taste buds!

I recommended spicing it up with an array of seasonings and cheese, if you your culinary goal is simple and delicious.

And did you know that quiche can help support your weight loss goals? This is because the added servings of healthy protein in a single slice will keep you feeling full all day.

In fact, the Rochester Center for Obesity Research found that consuming an egg dish can reduce your caloric intake by as much as 400 calories. That’s enough to help you drop three pounds per month.

This basic recipe is a blend of smooth and healthy ingredients. It’s easily prepared with very little fat, aside from low- fat cheeses and a single-layer crust.

The combination of eggs, Greek yogurt and cottage cheese, serves as the healthy starting point for making a healthier quiche your way.

Here are a few options for your quiche:

Select reduced fat shredded versions of your favorite cheeses.

Substitute egg whites (sold in cartons) for less cholesterol.

Sauté fresh mushrooms, red and green peppers for color and flavor.






Swap a traditional butter crust for healthier whole wheat or filo crust.

The ingredients:

Cooking spray

1 ½ cups of your favorite sliced protein (chicken, turkey, shrimp, tofu)

4 eggs

1 cup of Greek yogurt

1 cup of low fat cottage cheese

¼ cup whole wheat flour

1 tsp. salt

¼ tsp. ground spice

2 cups of low fat shredded cheese

1 whole wheat or filo shell crust

The preparation:

In a medium bowl, stir together eggs, Greek yogurt, cottage cheese, flour, salt and pepper until smooth. You may use a food processer for about 1 minute. Then, add ½ of shredded cheese and pour mixture into the pie crust dish. Top with remaining cheese and bake at 350 degrees for 45 minutes until set. Allow to cool and slice.

The nutrition:

One serving of quiche is packed with iron, zinc and phosphorous, with nearly 20 grams of high-quality protein. And with less than 300 calories per serving, eating quiche is a fantastic way to boost your health and watch your waist line.

Andrea Riggs, Creator of Get Body Beautiful, is a national fitness expert, Author, speaker and media personality. Her signature book “Get Body Beautiful – A 30 Day Body Toning Plan”, is available at www.GetBodyBeautiful.com

Andrea will be a featured author during the 2013 National Book Club Conference held in Atlanta, GA. For more information visit

http://www.nationalbookclubconference.com