A Simple Basic Low-Fat Quiche Recipe

A slice of the Basic Low Fat Quiche Recipe sits on a white plate with a yellow napkin and fork in the background.

4.67 from 3 votes

A Simple Basic Low-Fat Quiche Recipe

This Simple Basic Low-Fat Quiche Recipe is the kind of easy, quick, reliable recipe you reach for when you want something flexible and lighter—without sacrificing taste and texture. Infinitely variable, It's sure to go into your rotation.

Prep Time30

Cook Time40

Course: Dinner

Cuisine: American

Keyword: Basic Quiche Recipe,, Low Fat Quiche Mixture,

Servings: servings

Calories: 232kcal

Author: Helen S. Fletcher

Ingredients

Basic Low Fat Quiche Mix

1 cup low fat yogurt
½ cup low fat cottage cheese
3 large eggs
1 tablespoon cornstarch. sweet rice flour or potato starch
½ to 1 teaspoon salt, depending upon other ingredients
¼ to ½ teaspoon black pepper

Additive Amounts To Make a Quiche

2 to 4 cups vegetables, meat, poultry or seafood
4 to 6 ounces any cheese
1 to 3 tablespoons fresh herbs or mixture (half if using dries), optional

Broccoli Cheddar Quiche

4 cups broccoli, trimmed closely and cut
½ cup roasted red peppers (jarred is fine)
6 ounces sharp cheddar cheese, grated (170 grams)
½ cup asiago or parmesan cheese, grated (58 grams)
Basic Low Fat Quiche Mix above plus
½ teaspoon dry mustard
⅛ teaspoon cayenne pepper

Instructions

Basic Low Fat Quiche Mix

Place the yogurt and cottage cheese in the bowl of a processor. Process until smooth, scraping down as necessary.
Add the remainder of the ingredients and process until smooth, scraping down as necessary. The mixture will be very liquid.
This is a base recipe and can be altered. Fresh or dried herbs can be added to compliment any dish that is being made. For instance cumin can be added if making a Mexican or southwestern dish, basil, oregano and garlic for Italian, etc.
Pour this over the vegetables, cheese and protein if using one that have been mixed in a large bow. Pour into a shallow (not deep dish) pie pan and bake as instructed.

Broccoli Cheddar Quiche

Preheat the oven to 350°F. Spray a 9" pie pan with a non-stick baking release. Set aside.
Cut the broccoli very close and into small pieces. Steam until just tender but still has some crisp to it.
Cut the jarred roasted red peppers into strips or dice it,
Place all the ingredients for the broccoli cheddar quiche in a large bowl.
Make the Basic Low Fat Quiche Mix adding the dry mustard and cayenne pepper.
Pour it over the vegetables and cheese and mix well. Pour it into the prepared pie plate. Smooth it out if necessary
Bake for 35 to 40 minutes if using a glass pie pan. If using metal it will take a bit longer. It should be set in the center when done and lightly browned.

Notes

There is always an abundance of photos to guide you in the post above. If you have questions, look at the photos or read the header of the article. Many of them will be answered there.

As always, I recommend using a scale for accuracy and consistency. Flour, in particular, is difficult to measure by volume. For my recipes, I use 140 grams per cup of unsifted all-purpose, bread or whole wheat flour and 125 grams of cake flour. Others may use different weights so use whatever they suggest.

Unless otherwise noted, salt refers to table salt.

Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

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The low fat cottage cheese and low fat yogurt replace the traditional cream and reduce the fat in the original cream based quiche filling.

The amount of cheese in the broccoli cheddar quiche can be reduced or low fat cheese can be substituted.

Any vegetable, cheese or protein can be substituted for those in the Broccoli Cheddar low fat quiche.

This is a base recipe and can be altered. Fresh or dried herbs can be added to compliment any dish that is being made. For instance cumin can be added if making a Mexican or southwestern dish, basil, oregano and garlic for Italian, etc.

While I used Greek yogurt for its tang, any plain low fat yogurt may be used.

If the quiche is to be frozen, sweet rice flour or potato starch can be substituted for the cornstarch which breaks down when thawed.

The Sweet Rice flour, which can most easily and inexpensively be found in Asian grocery stores, is simply ground from short-grain glutinous rice, known in Asian cuisine as "sticky rice" will not. The word glutinous refers to thickening power and has no relation to the gluten found in wheat products. Sweet Rice Flour is gluten free.

Steaming the broccoli instead of boiling it retains more of the vitamins and minerals and keeps it dry.

A crust can be added for a more traditional quiche.

This is perfect for a picnic as there is nothing to spoil.

Nutrition