Low Fat Quiche with Rice Crust
Elevate your brunch game with this Low Fat Quiche with Rice Crust—a healthy spin on a classic dish that doesn't skimp on flavor! This recipe swaps a traditional pastry crust for a clever, gluten-free rice crust, creating a light and crispy base that's packed with texture. Loaded with nutrient-rich spinach, savory mushrooms, and a touch of reduced-fat cheddar, this protein-packed quiche is perfect for breakfast, lunch, or meal prep. The combination of whole eggs and extra egg whites keeps it low in fat while delivering a creamy, custard-like filling. Ready in just over an hour and easy to customize with your favorite veggies, this quiche is a wholesome, family-friendly meal that’s as satisfying as it is guilt-free. Serve it warm or at room temperature, and pair it with a fresh salad for a complete, balanced meal!
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Recipe Information
Ingredients
- 2 cups Cooked white or brown rice
- 6 large Eggs
- 2 Egg whites
- 0.5 cups Grated reduced-fat cheddar cheese
- 1 cups Chopped fresh spinach
- 0.5 cups Sliced mushrooms
- 0.5 cups Diced onion
- 1 cups Low-fat milk
- 0.5 teaspoons Salt
- 0.25 teaspoons Ground black pepper
- Olive oil cooking spray
Instructions
Preheat your oven to 375°F (190°C).
Spray a 9-inch pie dish with olive oil cooking spray to prevent sticking.
Press 2 cups of cooked rice evenly into the bottom and sides of the prepared pie dish to form the crust. Set aside.
In a large mixing bowl, whisk together 4 eggs, 2 egg whites, and 1 cup of low-fat milk until smooth.
Stir in 1/2 cup of grated reduced-fat cheddar cheese, 1 cup of chopped spinach, 1/2 cup of sliced mushrooms, and 1/2 cup of diced onion.
Season the mixture with 1/2 teaspoon of salt and 1/4 teaspoon of ground black pepper. Mix well to combine.
Pour the egg and vegetable mixture over the rice crust, spreading it evenly.
Place the pie dish in the oven and bake for 40-45 minutes, or until the quiche is set in the center and lightly golden on top.
Remove from the oven and let the quiche cool for about 5 minutes before slicing.
Serve warm or at room temperature. Enjoy your healthy, low-fat quiche!
Nutrition Facts
Calories |
223 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.7 g | 10% | |
| Saturated Fat | 3.1 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 194 mg | 65% | |
| Sodium | 348 mg | 15% | |
| Total Carbohydrate | 23.7 g | 9% | |
| Dietary Fiber | 0.9 g | 3% | |
| Total Sugars | 3.1 g | ||
| Protein | 14.3 g | 29% | |
| Vitamin D | 1.5 mcg | 8% | |
| Calcium | 166 mg | 13% | |
| Iron | 1.5 mg | 9% | |
| Potassium | 255 mg | 5% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
