Top Health Benefits of Vegetable Quiche You Need to Know

Vegetable quiche is a nutrient-rich dish that combines the benefits of various food groups into one savory pie. Eggs provide a complete source of protein, essential amino acids, and brain-boosting nutrients like choline and B vitamins. The addition of fresh vegetables such as spinach, bell peppers, tomatoes, and mushrooms introduces a wealth of dietary fiber, antioxidants, and essential vitamins like A, C, and K, supporting immune function and digestive health. Cheese and cream contribute calcium and healthy fats, making the dish satiating and energy-dense. Although the buttery crust adds extra calories, it also supplies energy in the form of fats. When eaten in moderation, a vegetable quiche offers a wholesome balance of macronutrients that can be part of a balanced and satisfying meal, especially when paired with a fresh salad or light soup.

Ingredients :

Wheat Flour : 2 Cup

Whole Wheat Flour- Buckwheat Flour- Chickpea Flour- Oat Flour- Almond Flour- Coconut Flour-

Unsalted Butter : 120 g

Dairy Butter- Vegan Butter- European Butter- Cultured Butter- Sweet Cream Butter- Baking Butter-

Chicken Egg : 5 Piece

Salt : 1/2 Teaspoon

Water : 4 Tablespoon

Heavy Cream : 1 Cup

Feta : 1/2 Cup

Gouda-

Spinach : 1 Cup

Mushroom : 1/2 Cup

Onion : 1 Piece

cherry / Tomato : 6 Piece

Bell Pepper : 1/2 Cup

black pepper : to taste

Olive Oil : 1 Tablespoon

Discover the ultimate homemade Vegetable Quiche recipe — a creamy, cheesy, veggie-packed delight with a golden flaky crust that’s easier to make than you think!

Recipe :

For 4 people

Step 1: Make the Dough

In a large bowl, mix 2 cups of flour and 1/2 teaspoon of salt.
Add 120g of cold diced butter and rub it into the flour until crumbly.
Mix in 1 egg and 2–4 tablespoons of cold water until a dough forms.
Wrap the dough in plastic wrap and refrigerate for at least 30 minutes.

Step 2: Prepare the Crust

Roll out the chilled dough and place it into a pie or tart pan.
Prick the bottom with a fork, line with parchment paper, and fill with pie weights or beans.
Blind bake the crust at 180°C (356°F) for 15 minutes.
Remove the weights and bake for another 5 minutes until lightly golden.

Step 3: Sauté the Vegetables

In a pan, heat 1 tablespoon olive oil over medium heat.
Sauté 1/2 chopped red onion, 1/2 cup sliced mushrooms, 1/2 chopped bell pepper, and 1 cup spinach until soft.
Set aside to cool slightly.

Step 4: Make the Egg Mixture

In a bowl, whisk together 4 eggs and 1 cup of heavy cream (or milk).
Add salt and pepper to taste.

Step 5: Assemble the Quiche

Spread the sautéed vegetables evenly over the baked crust.
Sprinkle 1/2 cup of crumbled feta or shredded cheese over the veggies.
Pour the egg and cream mixture over the top.
Top with halved cherry tomatoes for decoration.

Step 6: Bake the Quiche

Bake in the preheated oven at 180°C (356°F) for 30–35 minutes.
The center should be set but still slightly jiggly when done.

Step 7: Cool and Serve

Remove the quiche from the oven and let it rest for 10–15 minutes.
Slice and serve warm or at room temperature.

Enjoy your delicious homemade Vegetable Quiche!

Tips and Tricks for Making the Perfect Vegetable Quiche

When preparing vegetable quiche, attention to detail in each step significantly enhances the final result. The crust should be chilled before baking to prevent shrinking and ensure a flaky texture. Blind-baking (pre-baking the crust with weights) is essential to avoid a soggy bottom when the wet filling is added. The vegetables should be sautéed beforehand to remove excess moisture, which can otherwise cause the filling to curdle or separate. Letting the quiche cool slightly after baking allows it to firm up and makes slicing cleaner and easier. Be cautious with seasoning—cheese and some vegetables already add saltiness, so additional salt should be used sparingly. Avoid overbaking, as this can result in a rubbery texture; the center should be set but still slightly wobbly when removed from the oven. Using high-quality, fresh ingredients, especially for the dairy and vegetables, ensures the best flavor and texture.

Nutritional Information and Diet Compatibility of Vegetable Quiche

Vegetable quiche is well-suited for vegetarian diets, as it is meat-free and packed with plant-based nutrients and dairy protein. It also aligns with Mediterranean and DASH diet principles when made with heart-healthy oils, reduced sodium, and a focus on fresh vegetables. However, it is not suitable for ketogenic, paleo, vegan, or gluten-free diets in its traditional form, due to the presence of flour in the crust, dairy products, and relatively high carbohydrate content. For those following a low-calorie or low-fat diet, adjustments like using low-fat milk instead of cream, reducing cheese, or using a crustless version can help make it more appropriate. For high-protein diets, adding extra egg whites or incorporating ingredients like cottage cheese or tofu can enhance the protein content. People with dietary restrictions should carefully review and adjust ingredients to align with their health goals.

Comments

jim (May 24, 2025, 12:45 p.m.) : This homemade vegetable quiche is a savory delight! The buttery, flaky crust pairs beautifully with the creamy egg filling, and the combination of sautéed vegetables and cheese adds layers of texture and flavor. The cherry tomatoes on top bring a lovely burst of freshness. Perfect for brunch, lunch, or a light dinner!