If your idea of quiche is a delicate lunch with the ladies, think again–it’s a delicious and economical way to eat and leaves plenty of leftovers.
Start with eggs and/or egg whites and include your favorite fillings and seasonings and you’ll have a baked breakfast, lunch, or dinner in under an hour. If you want the full homemade experience, you can even make your own dough and keep it refrigerated or frozen.
And when I say “your favorite fillings and seasonings,” I mean it. You can make mouthwatering quiche with a wide variety of ingredients ranging from the obvious choices like bacon, sausage, and cheese to the more creative like pancetta, sweet potato, salmon, and avocado.
No matter what ingredients you have to use up in your fridge, chances are you can toss them into a healthy quiche – with or without crust.
Enjoy!
For a brunch dish that’s simple yet impressive, this ham quiche will become your go-to.
It starts by mixing hash browns with a little butter and using that to line a pie dish. It’s par-baked before getting filled with a mixture of eggs, milk, cheese, and ham. Bake for a half hour, and then dig right in.
183
Calories11 g
Protein16 g
Carbs8 g
Fat20 oz. shredded hash brown potatoes
4 Tbsp. butter, melted
1 tsp. salt, divided
1/4 tsp. freshly ground black pepper, divided
4 large eggs
1/2 cup skim milk
1 cup (4 oz.) shredded reduced-fat sharp cheddar
4 oz. diced deli ham
1 scallion, diced
Get the RecipeThere’s just something about the way asparagus and eggs taste together. And although it’s indescribable, there’s no doubt the combo can convert even stubborn veggie avoiders. The asparagus ends up with a buttery texture. Any bitter earthy flavors will fade away as the quiche cooks, bringing out its slight sweetness.
235
Calories10 g
Protein19 g
Carbs15 g
Fat1/2 Tbsp. extra-virgin olive oil
8 asparagus spears, ends removed and cut into 1” pieces
4 cups fresh baby spinach
5 large eggs
1 cup low-fat milk
3/4 cup (3 oz.) crumbled feta
1/4 cup (1 oz.) shredded mozzarella
Salt and freshly ground black pepper to taste
4 green onions, chopped
1 standard (9”) pie crust
Get the RecipeAlthough it would be good with criminis alone, this mushroom quiche is even better with salty pancetta.
It comes from pork belly, but while it’s cured like bacon, it’s not smoked. It also tends to be thicker so you get big meaty pieces to sink your teeth into. That means there can be less of it without less flavor, keeping this crustless quiche not only low in carbs but in total fat too.
111
Calories13 g
Protein2 g
Carbs6 g
Fat3 oz. pancetta, chopped
1 tsp. extra-virgin olive oil
8 oz. crimini mushrooms, sliced
1 Tbsp. minced fresh thyme
5 large eggs
5 large egg whites
1/3 cup water
3/4 tsp. smoked paprika
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
2 Tbsp. minced fresh flat-leaf parsley
Get the RecipeFor a crust alternative for your quiche, simply slice two sweet potatoes into rounds, and use them to line a tart dish.
Even if you love flaky, buttery crust, you’ll enjoy this nutritious swap. The sweet potatoes add rich flavor, as well as complex carbs, vitamins, and iron. Once you try this creative “crust,” you’ll want to make quiche anytime you have sweet potatoes and eggs on hand.
268
Calories12 g
Protein27 g
Carbs14 g
Fat2 medium sweet potatoes, peeled and sliced thin
1 Tbsp. extra-virgin olive oil
1/2 cup minced yellow onion
1 Tbsp. minced garlic
2 cups shredded zucchini
2 cups chopped kale, stems removed
1/4 cup coconut milk
5 large eggs
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1/4 tsp. freshly grated nutmeg
1 Roma tomato, sliced
Sprinkle of dried rosemary (optional)
Get the RecipeThis crustless quiche with egg whites can be made in a large muffin pan. With only six ingredients, you can have a lean and nutritious lunch or dinner.
Any leftovers will keep for a few days in the fridge; reheat in about 15–20 seconds in the microwave, or 8–10 minutes in a toaster oven.
84
Calories12 g
Protein2 g
Carbs3 g
Fat2 cups baby spinach
12 egg whites
1 tsp. dried basil
1/8 tsp. freshly ground black pepper
6 Tbsp. shredded mozzarella
3/4 cup diced ham
Get the Recipe"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowThere’s no need to worry about rolling out the perfect circle of dough. Instead, make Crock Pot quiche. The dough will still need to be rolled out a bit, but then it’s pressed into the bottom of the slow cooker. So there’s no way to get it all smoothed out, which means you can rest easy while it cooks.
Your delicious quiche will be ready in three hours.
377
Calories14 g
Protein20 g
Carbs28 g
Fat2 standard pie crusts (store-bought or homemade)
9 large eggs
1 1/2 cups heavy cream
8 oz. shredded smoked mozzarella
1 cup chopped smoked ham
3/4 cup small broccoli florets
1/2 cup diced red bell pepper
1/2 cup diced onion
1 clove garlic, minced
1/2 tsp. ground mustard
Get the RecipeWhat makes this quiche surprisingly low-calorie? It has no crust, but that doesn’t mean it’s like an omelette or frittata.
The difference is in the quiche’s creamy texture, which is a bit like custard thanks to the inclusion of milk or heavy cream. And when you add cheese, everything gets even more heavenly.
179
Calories16 g
Protein4 g
Carbs11 g
Fat3 large eggs
3 large egg whites
3/4 cup milk
3/4 tsp. salt
1/4 tsp. freshly ground black pepper
3/4 cup shredded cheese
6 oz. lean chicken sausage, cooked
1/4 cup yellow onion, diced
1 large green bell pepper, diced
1 clove garlic, chopped
2 Tbsp. (1/2 oz.) grated Parmesan
Get the RecipeThese mini quiche make use of a 12-cup muffin tin, but the creativity is in the crust.
Regular sandwich bread is transformed with a biscuit cutter, or by using a drinking glass to cut out a circle from the center. Then add the filling, including broccoli and cheese, and bake for about 10 minutes. The edges of the bread will be browned, and the centers will be puffed up.
268
Calories18 g
Protein24 g
Carbs12 g
Fat12 slices sandwich bread
6 large eggs
1/4 cup milk
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 cup fresh broccoli florets
1/2 cup (2 oz.) shredded mozzarella
Get the RecipeThis is one quiche that’s definitely at home on the dinner table.
Egg white quiche is usually a way to cut calories, but this recipe takes out the yolk to make room for bacon and cheese. Proving to be an exercise in balance, the quiche also has a big helping of diced chicken breast. That’s how this this is able to stay under 10 grams of fat per serving.
154
Calories14 g
Protein3 g
Carbs9 g
Fat1 deep-dish pie crust, blind baked
4 large egg whites
1 large egg
3 oz. chicken breast, cooked and diced
3 slices bacon, cooked and crumbled
1/4 cup + 2 Tbsp. (1.5 oz.) shredded cheddar cheese
1/2 cup whole milk
1/4 tsp. salt
1/2 tsp. freshly ground black pepper
1/4 tsp. ground thyme
Get the RecipeThis cheese quiche is easy to assemble in a springform pan, but that doesn’t mean it’s simple.
The final result is a creamy quiche with a crispy hash brown crust. Although the recipe calls for arugula, you could use another leafy green like spinach, or go for just the two kinds of cheese.
437
Calories17 g
Protein24 g
Carbs31 g
Fat3 oz. baby arugula
2 Tbsp. butter
1 lb. frozen hash brown potatoes, thawed
8 large eggs
Sea salt and freshly ground black pepper to taste
1/2 cup light sour cream
1 cup half and half
6 oz. Fontina, grated
2 oz. goat cheese, crumbled
4 scallions, thinly sliced
Get the RecipeIf you’ve never enjoyed baked avocado, you’re in for a treat with this unique quiche.
Avocados when heated become even creamier and take on richer flavor. That’s a perfect match for the custardy quiche filling, which includes chicken and peas. It’s all set into a crispy hash brown crust, but you can top any quiche with sliced avocado for a unique treat.
267
Calories17 g
Protein17 g
Carbs15 g
FatCrust:
2 medium potatoes, shredded
1 large egg
1/4 tsp. celery salt
1 tsp. extra-virgin olive oil
Filling:
1 chicken breast, diced
1 onion, chopped
1 avocado, sliced
1 cup peas, thawed
1 tsp. dried oregano
1 tsp. dried basil
1 tsp. paprika
1 cup (4 oz.) shredded Colby cheese
2 tsp. extra-virgin olive oil
3 large eggs
1 cup milk
Get the RecipeThis gourmet quiche has a secret: it’s also low-fat. And since these are made in individual serving sizes, they’re great to serve at a brunch. Or make smaller sizes in a muffin pan to serve as appetizers at a dinner party.
No matter where you decide to indulge in these, you’ll be happy you cooked them up, especially if you made enough to have leftovers the next morning.
210
Calories18 g
Protein18 g
Carbs7 g
Fat7 oz. smoked salmon, cut into small squares
4 large eggs
1 tsp. dried chives
1/2 tsp. fresh parsley
1/2 tsp. freshly ground black pepper (or allspice)
Get the RecipeThis is a simple quiche with a ton of flavor.
Along with the bacon, Swiss cheese, and half and half, there’s just one little ingredient to bring them all together. Rather than standard black pepper, a dash of nutmeg is used to add a little depth. Then a sprinkle of dried parsley – or fresh herbs, if you have them on hand – is the only garnish needed.
520
Calories28 g
Protein18 g
Carbs37 g
Fat1 1/2 cups (6 oz.) grated Swiss cheese
3/4 cup (about 1/2 lb.) diced bacon
1 cup half and half
3 large egg
Dash of nutmeg
1/4 tsp. salt
1 standard (9”) pie shell, unbaked
Dried parsley for garnish
Get the RecipeNeed to use up leftover chopped veggies?
Make a colorful low-fat quiche to serve for breakfast, lunch, dinner, or snacks. And you don’t have to skimp on the crust in order to keep this within your macro targets. By using phyllo dough, you get a tender, crispy crust with fewer calories than a standard pie crust.
178
Calories10 g
Protein26 g
Carbs4 g
Fat3 large eggs
3 egg whites
2 heaping Tbsp. nonfat Greek yogurt
1/3 cup low-fat milk
Handful of cherry tomatoes, chopped
2 bell peppers, diced
4 sheets phyllo dough
4 green olives, chopped
Salt and freshly ground black pepper to taste
Pinch of ground nutmeg
Get the RecipeEven kids will love this vegetarian quiche because of the vibrant purple color.
But the purple potatoes add more than fun to this dish. They’re a good source of fiber, are rich in antioxidants, and contain over half the daily value of vitamin C. And purple potatoes can help lower blood pressure without causing weight gain.
293
Calories11 g
Protein26 g
Carbs16 g
Fat3 baby purple potatoes, sliced into wedges
2 small gold potatoes, sliced into wedges
1 medium carrot, peeled and cut into thin sticks
1/2 cup small broccoli florets
1/2 medium zucchini, chopped
2 cloves garlic, minced
5 large eggs
1/2 cup milk (or sour cream)
Pinch of nutmeg
1 cup (4 oz.) grated cheese
1 standard (9”) pie crust
Get the RecipeThe name of this quiche recipe sounds fancy, but it doesn’t take long to prepare the pesto in a food processor.
And instead of a premade pie or phyllo dough, there’s a no-fuss crust that only uses pantry staples like olive oil and flour. Once you get the hang of this recipe, you can have quiche on the weekends without sacrificing your lazy Sunday attitude.
274
Calories10 g
Protein20 g
Carbs17 g
FatFilling:
4 large eggs
1/4 cup asparagus pesto
9 oz. fresh sautéed spinach (or frozen chopped spinach)
1/2 onion, diced
2/3 cup half and half
1/3 cup crumbled feta
Salt and freshly ground black pepper to taste
Crust:
1 cup all-purpose flour
1/2 tsp. salt
1/4 cup extra-virgin olive oil
1/4 cup ice cold water
Get the RecipeThis quiche features a healthy homemade crust with a mix of spelt, oat, and almond flour. But if you want to skip the work and get to the salmon, use these fillings in a ready-made crust. A few layers of phyllo dough would definitely do the trick.
453
Calories22 g
Protein28 g
Carbs30 g
Fat
1 cup spelt flour
2/3 cup oat flour
1/2 cup almond flour
1 1/2 tsp. xanthan gum
1/2 tsp. salt
7 Tbsp. butter
1 large egg
1–2 Tbsp. water
1 egg white
Filling:
1 1/3 cups (11 oz.) frozen spinach, blanched
1 Tbsp. extra-virgin olive oil
1 cup milk
Salt and freshly ground black pepper to taste
Pinch of chili flakes
9 oz. skinned salmon
4 large eggs
3/4 cup heavy cream
Dash of grated nutmeg
2 Tbsp. chopped dill
3 small scallions, finely chopped
1 small onion, finely chopped
Get the RecipeNo matter how you slice it, every inch of this quiche is healthy.
First, a pot of water is brought to boil as step one of the quinoa crust. It’s mixed with egg and Parmesan before getting baked. Next, cauliflower and mushrooms and oven-roasted with a little olive oil, salt, and pepper. And finally, the quiche filling is whisked together and baked for about a half hour.
271
Calories16 g
Protein19 g
Carbs14 g
FatQuinoa Crust:
1/2 cup quinoa, rinsed
1 cup water
1 large egg
1/4 cup Parmesan, grated (optional)
Filling:
1/2 medium head cauliflower, cut into florets
8 oz. mushrooms, quartered
1 Tbsp. extra-virgin olive oil
5 large eggs
1/2 cup milk
1/2 tsp. thyme, chopped
4 oz. goat cheese, crumbled
Salt and freshly ground black pepper to taste
Get the RecipeTo get all the flavor of French onion soup into a brunch-worthy tart, you have to start by caramelizing a heap of onions in a blend of olive oil, butter, and broth. Once they’re nicely browned, they’re cooled slightly while the custardy filling is prepared.
The final result is a cheesy onion quiche like no other.
339
Calories8 g
Protein33 g
Carbs20 g
FatCrust:
2 cups all-purpose flour
1/4 tsp. salt
1/2 cup chilled butter, cubed
3 Tbsp. cold water
Filling:
1 1/2 lb. yellow onions
1 Tbsp. butter
1 Tbsp. extra-virgin olive oil
Pinch of sugar
1 cup low-sodium beef broth (or mushroom broth)
2 tsp. cognac, brandy, or vermouth (optional)
Freshly ground black pepper to taste
1/2 cup grated Gruyere (or Swiss cheese)
1 large egg
1/2 cup half and half
Get the RecipeVegetables are excellent in quiche, so why not fruit?
This recipe makes use of the classic combo of tangy gorgonzola and crisp pears. And that’s not all. There’s also a heap of pancetta and toasted walnuts. Altogether, that makes a quiche with off-the-charts flavor.
241
Calories12 g
Protein13 g
Carbs17 g
Fat4 oz. diced pancetta (or bacon)
1 extra-large shallot, diced
1 Tbsp. unsalted butter
1 Tbsp. brown sugar
2 large ripe pears
4 egg, lightly beaten
1 cup 2% milk
4 oz. gorgonzola (or crumbled blue cheese)
2 standard (9”) pie crusts
1/2 cup walnut pieces, toasted
Get the RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
If you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
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That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
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