Healthy Quiche Lorraine

Healthy Quiche Lorraine

Published March 8, 2013 | Written by

Published by: Healthline Exclusive

Servings: 6
Total Time: 60 min

Prep Time: 15 min | Cook Time: 45 min


Most quiches may look light, but they're typically loaded with fat and calories. By eliminating the crust and substituting a few lower-fat ingredients, this French classic can be enjoyed anytime without the guilt.

Nutrition Facts
Serving size: 1 slice
Calories per serving: 139
% Daily Value*
Total Fat 4.8g 7%
Saturated Fat 2.4g 12%
Sodium 692mg 29%
Total Carbohydrate 7.5g 3%
Protein 15.6g 22%
Percent Daily Values are based on a 2,000 calorie diet.


  • 1/3 pound finely chopped ham
  • 1 small onion, chopped
  • Vegetable cooking spray
  • 1 cup egg substitute
  • 1/2 cup 2% or whole milk
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly cracked black pepper
  • 1 (10 oz.) package frozen chopped spinach, thawed and squeezed dry
  • 2/3 cup shredded reduced fat cheddar cheese
  • 8 cups mixed greens
  • 1/2 cup fat-free salad dressing

Step by Step:

  1. Preheat oven to 350°F.
  2. Sauté ham and onion in a lightly greased skillet over medium-high heat until onion is tender, about 5 minutes. Set aside to cool to room temperature.
  3. Whisk together eggs, milk, salt, and pepper until well combined. Stir in ham mixture, spinach, and cheddar. Pour mixture into a lightly greased 8 inch pie pan and bake 40 to 45 minutes or until just set in center. Remove and allow to cool 15 minutes on cooling rack before serving with salad greens tossed with salad dressing.