Healthy High Protein Quiche|Spinach & Onion

This healthy high protein quiche with spinach and onion is the perfect healthy breakfast to kickstart your mornings. Filled with lots of yummy goodness like spinach, Canadian bacon, caramelized onions and cheese you’ll forget it’s actually healthy for you. If you like other healthy breakfast options, check out my french toast muffins, egg white muffins 3 ways or pull apart breakfast muffins. 

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WHY HEALTHY HIGH PROTEIN QUICHE WITH SPINACH AND ONION

I love a good quiche as it’s an easy way to get some good protein in the mornings and it’s perfect for meal prep. However traditional quiche is filled with heavy cream, loads of cheese and overall leaves a lot to be desired in the nutrition department. The nutrition information for one slice of quiche generally falls in the range of 320 calories with 250 calories of that coming from fat. 

With some few easy swaps this high-protein breakfast is much more friendlier for your weight loss goals. A slice of this quiche comes in at fewer calories 175 calories, 25 grams of protein, 8 grams of fat and 11 grams of carbs. 

INGREDIENTS NEEDED FOR HIGH PROTEIN QUICHE

This healthy high protein quiche with spinach and onions is super easy to make and the ingredients you may already have on hand. If not, a quick trip to the grocery store will be all you need to grab these simple ingredients. 

• Whole wheat pie crust: I used Wholly wholesome organic whole wheat pie crust
• Baby spinach: can easily substitute for any green leafy vegetable like kale or micro-greens
• Canadian Bacon: a low fat and low carb alternative to regular bacon
• Onions: Yellow onions provide extra sweetness and when caramelized that flavor is amplified
• Low Fat shredded cheese: a low fat shredded cheese like this lite50 shredded cheese from Cabot is an excellent choice or mozzarella cheese is a great option as well.
• Whole Eggs: Great source of protein however can substitute egg whites for the eggs as well
• Milk: I used a mixture of both almond milk and whole milk 

Of course this recipe is so versatile that you can tailor it to your own personal preference when it comes to the filling choices. Some alternative fillings are:

• Turkey Bacon
• Italian sausage 
• Chicken sausage
• Red onion
• Red bell pepper

HOW TO MAKE HIGH PROTEIN QUICHE

First prep your onions by slicing them lengthwise into long strips. In a nonstick skillet heat to low heat and place 1tbsp of butter in the pan. Once the butter melts, add your sliced onions and let sit for at least 20 minutes before starting to stir. Cook onions low and slow for 45 minutes to an hour until they are soft and a dark brown color.

Next, pre heat your oven to 325 degrees. Once heated, bake your pie crust for 5 minutes to ensure an even crispiness at the bottom. 

While the pie crust is baking, prep the remaining ingredients by chopping the spinach and dicing the Canadian bacon. Heat a skillet to medium-high heat and brown the bacon in the skillet and remove once done and set aside. In a medium bowl, add your eggs and whisk until combined. Next add the milk plus black pepper, cayenne pepper and salt until throughly combined and set aside. 

Remove pie crust from the oven and place the onions, Canadian bacon, spinach and cheese into the quiche filling. Lastly, pour the egg mixture on top and gently stir to combine all ingredients. Bake in the oven for 40 to 45 minutes or until the center of the quiche is set and comes out clean when tested with a knife. 

Let cool to room temperature and cut into individual slices. This great recipe makes approx. 8 servings. 

WHAT TO SERVE WITH THIS QUICHE RECIPE

While this low calorie quiche recipe is perfect by itself for your next brunch if you wanted to round out this meal, you have a few options to serve alongside this classic dish. Some good options are:

• Mixed green salad
• Fruit salad
• ​Crispy air fried chicken tenders
• Protein Waffle bar

HOW TO STORE HIGH PROTEIN QUICHE

When I make this recipe it generally goes super quick in my household however if you do find yourself with some leftover quiche this is the best way to store it. Allow to cool to room temperature. Place the individual quiche slices into plastic wrap and then in aluminum foil and wrap tightly. Store in the refrigerator for up to 3 days. 

BEST WAY TO REHEAT QUICHE

Of course the quickest way to reheat the quiche would be in the microwave for about 45 seconds to 1 minute. However, I’ve had greater success at keeping the crust crispy by reheating in the air fryer. Reheat on 325 for approximately 6 minutes or until the crust and quiche is heated through. 

If you make this recipe, feel free to leave me a comment down below. Let’s stay in touch! Feel free to follow me on my social media as I share more healthy recipes, fitness workouts and motherhood. Give a follow at: Instagram, YouTube and Pinterest!