3 Healthy Quiche Recipes For Your Next Brunch

Sunrise Senior Living  |  June 4, 2015
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If you're hosting a brunch for your friends at the retirement community, chances are that you want to serve something that's as healthy as it is delicious. Lucky for you, quiche is one traditional brunch option that fits the bill perfectly. Make one of these three healthy variations of the egg-based dish to impress your friends and family at your next brunch.

1. Quinoa Quiche
Who says you can't eat grains for breakfast? Quinoa is a super healthy ingredient to include in your quiche, as it contains eight essential amino acids, helping you reach your senior nutrition goals. 

Ingredients

  • 1 Tbsp. olive oil
  • 1/2 cup yellow onion, thinly sliced
  • 1 clove minced garlic
  • 8 eggs
  • 1 cup uncooked quinoa
  • 1 1/4 cups milk
  • 1/2 tsp. fine sea salt
  • 1/2 tsp. black pepper
  • 2 cups baby spinach, chopped
  • 1 cup shredded cheddar cheese

Directions
Heat the oven to 350 F, and coat an 8-by-8-inch baking dish with cooking spray. 

In a medium skillet, heat olive oil, onion and garlic over medium heat. Cook for 10 minutes or until onions are translucent and tender. Remove from heat and set aside. 

In a large bowl, mix together the eggs, quinoa, milk, salt and pepper. When the ingredients are well-combined, stir in the spinach. Pour the mixture into the prepared baking dish, then cover with aluminum foil.

Bake the dish until almost set, usually 45 minutes. Remove the foil from the dish, then sprinkle cheese over the top. Bake for an additional 10 minutes until the quiche is golden brown. Let the dish cool before serving. 

2. Spinach, Mushroom and Feta Quiche
This quiche variation does away with the crust so you get more of the healthy vegetables and less of the simple carbohydrates. 

Ingredients

  • 1 Tbsp. olive oil
  • 1/3 cup onion, chopped
  • 1/2 tsp. minced garlic
  • 1 1/2 cups fresh mushrooms, sliced 
  • 3/4 cup fresh baby spinach, chopped
  • 4 eggs
  • 1 cup milk
  • 2 oz. feta cheese
  • 1/4 cup grated Parmesan cheese
  • 1/2 cup shredded mozzarella

Directions
Heat the oven to 350 F, then coat a pie dish with cooking spray. Set aside. 

In a medium skillet, heat onion, garlic and mushroom on a medium-high setting. Saute the ingredients for 5 to 7 minutes, then remove from heat and spread them in the pie dish. Layer the chopped spinach and feta cheese on top of these ingredients. 

In a bowl, whisk together the eggs, milk and Parmesan cheese. Pour the mixture into the prepared dish, then sprinkle mozzarella cheese over the top. 

Bake your quiche for 45 minutes to an hour, until the top is golden brown and the center is solid. 

3. Crustless Caprese Quiche
If you're in the mood for an Italian-inspired dish, a Caprese quiche is a great option. This recipe includes fresh basil, mozzarella and tomatoes for a delicious brunch option. 

Ingredients

  • 2 Tbsp. olive oil
  • 1/2 cup onion, diced
  • 1 clove minced garlic
  • 3 plum tomatoes, 2 chopped and 1 thinly sliced
  • 1/2 cup ricotta cheese
  • 4 eggs
  • 1/2 cup milk
  • 1/4 cup fresh basil, thinly sliced
  • 4 oz. fresh mozzarella

Directions
Heat the oven to 350 F. Prepare an 8-inch pie dish by coating it with cooking spray. 

In a large skillet, combine olive oil, onion and garlic. Cook the ingredients over medium-high heat for 5 to 6 minutes, stirring frequently. Remove from heat, then stir the chopped tomatoes into the onion mixture.

Spread the tomato-and-onion mixture in the bottom of your prepared dish. Layer the ricotta cheese on top of the vegetables. 

In a medium bowl, whisk together the eggs and milk. Once the ingredients are thoroughly combined, stir in the basil. Pour the mixture into the pie dish, and sprinkle mozzarella cheese on top. Finally, layer the tomato slices on top of the egg mixture. 

Bake the dish for 45 to 60 minutes or until the filling is set. Let your quiche cool for a few minutes before serving to your guests.