A crustless vegetable quiche made with low-fat cheese is a good choice for people who are watching their intake of fats and carbohydrates. From the outside, a quiche may look like a filling, healthy breakfast full of colorful vegetables and protein-rich eggs; however, looks can be deceiving.
To make a low-fat switch in the crust, you can either make your own pie crust at home using a low-fat recipe or substitute the standard crust for other options. One of the best tips for making a low-fat quiche is to cut down the quantity of whole eggs that you use in the dish. Omitting meat and cheese from the dish is one of the best tips for making a low-fat quiche. If you’ve already substituted the crust and the egg filling, you can often get away with a small amount of meat and cheese in your low-fat quiche without making the dish excessively unhealthy. Low Fat Taco Salad with Chunky Avocado Tomato Salsa – a lightened version of taco salad, using a crisp baked tortilla bowl, lean seasoned beef and a delicious homemade salsa. Using tortillas for the crust and fat-free egg product, reduced-fat cheese, and evaporated fat-free milk for the filling cuts the fat down to just 4 grams per serving. These tiny appetizer tarts filled with dried tomatoes, basil, and cheese, are ready in 25 minutes. An easy-to-use frozen spinach souffle make this egg, cheese, and sausage pie extra good for breakfast or brunch. This healthy appetizer tart's claim to fame is a low-fat pastry filled with a savory ricotta, goat cheese, and spinach custard. Fat free half and half and refrigerated egg product make this egg dish lower in calories and fat than most other recipes.
The high-sided, free-form crust makes this spring quiche an especially elegant addition to brunch. We've loaded this meaty pie with a whole pound of turkey sausage and given it a fabulous, flaky phyllo crust. This breakfast or brunch pie brings together your favorite meat, cheese, and vegetables into one elegant dish.
Serve this pizza-style quiche recipe for breakfast, substituting Canadian-style bacon for the pepperoni. Fat-free milk and low-fat cheeses transform ordinary quiche into a heart-healthy family breakfast or dinner.
Accented with just the right hint of tarragon and a garnish of roasted red pepper and chives, these quiches are appetizers that will disappear quickly. Summer's fresh tomatoes lend color and flavor to this cheesy quiche that makes a light dinner or lunch idea. A quiche recipe that has all the fixings of a traditional farmer's breakfast--eggs, ham, cheese, and hash brown potatoes--all baked in a pie.

A prepared pie shell makes this quick crab quiche easy for busy weeknights or a simple brunch.
A breakfast or brunch seafood egg casserole recipe that can be made ahead and baked the next day. A traditional quiche is often made with heavy cream and piles of cheese, which is then all typically baked together in a fat-laden crust. This dish is essentially an egg-based, savory pie baked inside of a traditional pie crust, which often contains a fair amount of butter or other oils.
Lean meats such as Canadian bacon or center cut bacon, when used in small amounts, can make your otherwise low-fat quiche seem decadent. Place vinegar in small sauce pan and simmer on low heat for 5 to 10 minutes until thick and syrupy, stirring every so often so it doesn’t burn. When you find it fresh, and possibly locally grown, make the most of it in this main-dish quiche. Use a rolled refrigerated, unbaked pie crust instead to speed up the preparation time for this delicious breakfast pie. Make them mini treats for a special occasion buffet or create one large quiche in a tart pan. Join Atkins today to sign up for your Free Quick-Start Kit including 3 Atkins Bars and gain access to Free Tools and Community, as well as over 1,500 other Free Atkins-friendly Recipes. Some of the best tips for making a low-fat quiche are to make your own crust or substitute the traditional pie crust with other ingredients, and to swap out some of the whole eggs and heavy cream for lighter options. Shredded potatoes mixed with one to two egg whites can make an excellent crust for a pie, and contain significantly less fat than other options. Depending on the recipe that you are following, you can typically reduce the amount of whole eggs by half, and then use egg whites as a replacement for the rest.
Seasonal varieties are often best, and the most healthy, although a bag of mixed frozen vegetables that have been thawed can also make for a tasty, low-fat quiche. In general, it is best to stay away from sausages, as even the healthiest varieties contain a fair amount of fat. Kornfeld says she's partial to Gruyere (a hard Swiss cheese) in these bites, but Cheddar and other Swiss cheese varieties will also work. Ready to roll piecrust speeds up the quiche-style dish, and dinner is ready in less than an hour. Limiting your quiche fillings to only vegetables, and skipping the cheese, is also an easy way to reduce the amount of fat in this dish.
In place of the cheese, which often adds a fair amount of flavor, season the dish with a variety of herbs and spices. If you also want cheese, one of the best tips for making a low-fat quiche is to use a small amount of sharp cheese rather than reduced fat, blander cheeses.

For those who still want some meat and cheese, using lean alternatives to your favorite breakfast meats and a quality, sharp cheese can help to reduce the fat content. The small amount will flavor the entire dish, with about the same amount of calories as a larger quantity of reduced-fat cheese.
Turn the heat down to medium after a minute and cook for 2 to 4 minutes on each side, checking every minute or so. Lay zucchini flat on a baking sheet and coat with olive oil, using your fingers to spread oil on all sides. Place pine nuts in a small pan and set in oven to toast for 5 minutes, until lightly brown. Meanwhile combine remaining ingredients in a small bowl and add half the toasted pine nuts once they’ve cooled.4. Add about a tablespoon of cheese mixture at the larger end and roll up as you would a California roll. Puree avocado, garlic, chili flakes, basil, pine nuts, salt, and pepper in a food processor, adding a small amount of cold water if needed to gain desired texture and thickness.2. Layer chicken, avocado, and bell pepper on top of one piece of bread, then top with other piece. In a nonstick skillet over medium-high heat, saute vegetables until crisp-tender, about 3 minutes.
Add onion and garlic and cook 3 to 4 minutes, stirring frequently, until onion is crisp-tender. Bring to a boil, then reduce heat and simmer uncovered about 5 minutes, stirring occasionally, until thickened and most liquid has evaporated.3. Using your hands, spread dough in small quiche ramekins and bake for 10 to 15 minutes or until filling is ready.2.
Return broth to a simmer and slowly pour in egg-cheese mixture, whisking broth with a fork until eggs are set, about 30 seconds to 1 minute. Place two ovals on each cookie sheet and bake in center of oven for 7 to 10 minutes or until golden brown, switching positions of cookie sheets after 5 minutes for even baking.3.
Cover crusts evenly with provolone, roasted vegetables, and mozzarella, spreading each in that order.

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