a white plate with several mini quiches. One quiche is cut open to see the vegetables and baked egg inside—a small dish of yellow dipping sauce on the side
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The Best Low-Calorie Quiche

This low-calorie quiche recipe is a delicious high-protein way to start your day. Meal prep it for a quick and easy low-calorie breakfast any day of the week. 

a white plate with several mini quiches. A close-up of one quiche cut open to see the vegetables and baked egg inside—a small dish of yellow dipping sauce on the side. 

Why you’ll love this recipe

  • It’s low carb. With so many breakfast recipes high in carbohydrates (looking at you, toast, pancakes, donuts, and pastries!), this recipe is the perfect low-carb way to start your day. 
  • It’s low in calories. This recipe saves you over 400 calories per portion compared to traditional quiche. You don’t have to give up your favorite foods to meet your weight loss goals; this recipe is here to prove it.
  • You can prep it ahead of time. If mornings are chaotic, you may find yourself skipping the most important meal of the day. Prep this recipe on the weekend to have a quick, easy, and healthy breakfast ready in minutes. Just microwave and go! 
  • It’s customizable to your preferences.  While I used peppers and onions, you can use any vegetables you like. It’s also easy to please more than one family member since you can mix different vegetables into the individual muffin tins. 

Disclaimer:  This post contains Amazon affiliate links.  As an affiliate, I earn a commission on qualifying purchases.

What you’ll need

Low calorie quiche served on plate

Eggs– Eggs are an excellent way to start the day. Each egg has 6 grams of protein that will help keep you full, give you energy, and stabilize your blood sugar. 

Vegetables– I used bell peppers and sweet onions I had roasted the day before. Feel free to use any mixture of vegetables you enjoy including peppers, onion, mushrooms, broccoli, or spinach. 

Muffin tin  – choose large or small muffin tins to create the perfect portion size for your needs.

How to make this recipe

This quiche is incredibly easy to make and can even be prepped ahead of time for an easy on-the-go breakfast any day of the week. 

a collage of three images showing each step to making the low-calorie quiche. 
  1. Pulse roasted vegetables in a food processor until chopped into small pieces. Set aside. 
  2. Beat the eggs until smooth in a medium-sized mixing bowl. Pour the chopped vegetables into the eggs and stir to combine. 
  3. Pour the mixture into a lightly greased muffin tin and bake. 
  4. A traditional quiche has a crust- but this does add an extra source of both carbohydrate and calories. If you want a more authentic quiche, you can line each muffin tin hole with phyllo dough, then pour the egg mixture into the dough. 

Frequently asked questions

Is quiche good for weight loss? 

Traditionally, quiche is high in calories, with pie crust and heavy cream topping the ingredient list. This low-calorie recipe is a great alternative to help you reach your weight loss and blood sugar goals. 

How many calories are in one slice of quiche? 

One slice of traditional quiche can have over 500 calories. Without the pie crust and heavy cream, this low-calorie option has only 75 calories for every serving of two quiche muffins. 

Is quiche a healthy option? 

This quiche recipe is packed with protein and vegetables and is naturally low in carbs. Enjoy these mini quiches with a piece of fruit for a healthy diabetes-friendly breakfast. 

Low calorie quiche served with mustard

Why this recipe works for people with diabetes

A high-protein and low-carbohydrate breakfast can help set the stage for a day of great blood sugar management

One study found that people with type two diabetes who ate a high protein breakfast had better blood sugar control after lunch than those who ate a high carbohydrate breakfast. 

Try pairing this quiche with a fruit and yogurt parfait, a smoothie, or a slice of whole-grain toast for a balanced and satisfying breakfast.

Other breakfast recipes you’ll enjoy

Try some of these delicious options if you’re looking for other breakfast recipes to help you meet your weight or blood sugar goals.

Are you ready to give these delicious little quiches a try? Then what are you waiting for? Go turn on the oven and get crackin’. And after you try it (and hopefully love it like I do), remember to give it a 5-star rating & share it with me on Instagram by tagging me @ErinPalinskiWade

a white plate with several mini quiches. One quiche is cut open to see the vegetables and baked egg inside—a small dish of yellow dipping sauce on the side

The BEST Low Calorie Quiche

This low-calorie quiche recipe is a delicious high-protein way to start your day. Meal prep it for a quick and easy low-calorie breakfast any day of the week.
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Course: Breakfast
Cuisine: American
Diet: Diabetic, Low Calorie
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 6
Calories: 75kcal

Equipment

Ingredients

  • 6 large eggs
  • 1 cup roasted vegetables I used a blend of yellow and orange bell peppers and sweet onion that had been broiled on a previous day. Use what you have!
  • Cooking Spray
  • 6 phyllo dough shells Optional

Instructions

  • Place one cup of roasted vegetables into a food processor to finely chop.
  • Beat eggs until smooth and mix in the vegetables. Pour the mixture into a lightly greased mini muffin tin.
  • Bake at 400 F for 10 minutes or until the toothpick comes out clean.
  • Optional: Add phyllo dough shell into mini muffin tin holders, pour the egg mixture directly into the shell, and bake as directed above.

Notes

  • Use one cup of any type of roasted vegetables you prefer. Good choices include peppers, onions, broccoli, spinach, onion, and mushrooms. 
  • If you want a more authentic quiche, line each muffin cup with phyllo dough after spraying with cooking spray. Pour the egg mixture into the phyllo-dough-lined muffin cups and bake according to the directions.

Nutrition

Calories: 75kcal | Carbohydrates: 3g | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 164mg | Sodium: 63mg | Potassium: 113mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1015IU | Vitamin C: 32mg | Calcium: 26mg | Iron: 1mg
Tried this Recipe? Tag me Today!Mention @ErinPalinskiWade or tag #erinpalinskiwade!

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