Quiche with No Flour

By Gianna Rose

Preparing a quiche without flour can help if you want to make this traditionally high-calorie, fat-laden food healthier. The quiche's crust -- made with flour and butter -- is a significant source of fat, carbohydrates and calories and can be omitted. There are several other ways to make your next quiche healthier, too.

Traditional Quiche

A traditional quiche is made with eggs, cream, cheese and bacon, added to a crust made with flour and butter. This makes the usual quiche high in unhealthy saturated fat and cholesterol, which increases your risk for cardiovascular disease. The recommended daily limit of saturated fat is 7 percent of your total calories, which equals about 15 g for an average 2,000-calorie-per-day diet. Just one slice of traditional quiche contains 24 g of saturated fat, well over one day's worth. Omitting the crust will not only make your quiche flourless but will also shave off 121 calories, 8 g of fat and 11 g of carbohydrates per slice.

Healthier Quiche

Chef Bonnie Moore of FoodFit.com made some changes to the traditional quiche recipe, significantly reducing total fat, saturated fat and cholesterol. She eliminates the flour-based pastry crust, uses low-fat milk in place of heavy whipping cream, replaces half the Gruyere cheese with lower-fat Parmesan and uses Canadian bacon instead of regular. Prior to her recipe makeover, the traditional quiche totaled 554 calories, 49 g of fat, 24 g of saturated fat and 16 g of protein per slice. After her changes, the quiche contained 228 calories, 9 g of total fat, 3 g of saturated fat -- well within the target range -- and 16 g of protein.


Look for other ways to make a quiche recipe healthier without sacrificing flavor and quality. Add sauteed spinach or another vegetable of your choice. Substitute half of the whole eggs with two eggs whites each. Use low-fat milk instead of cream, or try unsweetened evaporated milk for extra richness. Use less cheese, or substitute low-fat cheese for half the cheese.

Recipe Sources

If you want to make a healthier quiche but aren't confident enough to change a recipe yourself, use one of the many healthier quiche recipes available. Online sites such as the American Heart Association, MayoClinic.com and the American Council on Exercise provide healthy, crustless quiche recipes made with no flour. Cookbooks for diabetics are also a good source of healthy quiche recipes.

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