Easy Quiche Recipe
This Quiche Recipe serves up 23g protein and 209 calories per serving, making it a solid breakfast or lunch option for tracking macros. Batch-preps 6 servings quickly on the stovetop, turning eggs and vegetables into grab-and-go portions for the week ahead. Built for lifters who need a protein-rich meal that doesn't require constant reheating.
Ingredients
- •Spinach(284g)
- •Pie Crust, 9-Inch, Unbaked, Frozen
- •Egg, Whole, Large
- •2% Milk(180g)
- •3/4 teaspoon kosher salt
- •1/4 teaspoon ground black pepper
- •Nutmeg, Ground(1g)
- •1/4 teaspoon hot sauce (such as Tabasco (optional))
- •Ham Or Canadian Bacon(240g)
- •Cheese, Gruyere(180g)
- •Green Onion (Scallion)
Instructions
- 1Preheat the oven to 375 degrees F. If your frozen spinach is not already thawed, thaw it in the microwave per the directions. Place the spinach in a colander and squeeze out as much liquid as possible. Set aside.
- 2Blind Bake the Crust (If your crust comes pre-formed in a disposable pan). Place the pie dish on a baking sheet and bake for 3 minutes. Remove it from the oven, prick it all over with the tines of a fork, then return to the oven and bake until light golden, about 10 minutes more. Reduce the oven temperature to 350 degrees F. See notes if you use a pie dough sheet or make your own dough.**
- 3Prepare the Filling: In a large mixing bowl, whisk together the eggs, milk, salt, pepper, nutmeg, and Tabasco.
- 4Squeeze and blot more water out of the spinach (you want it as dry as possible), then scatter it evenly over the bottom of the blind-baked crust. Sprinkle the ham, cheese, and onion over the top of the spinach.
- 5Carefully pour the egg mixture over the top.
- 6Bake the Quiche: Bake the quiche on the baking sheet, until a knife inserted 1 inch from the edge of the crust comes out clean and the center is set, about 40 to 50 minutes. If at any point the crust begins to brown more than you would like, protect it with foil or a pie crust shield. Let the baked quiche rest for 5 to 10 minutes, then slice and serve.
Nutrition — Per Serving
209
calories
23g
protein
12g
fat
- Carbohydrates
- 4g
- Saturated fat
- 6.5g
- Sodium
- 663 mg
- Dietary fiber
- 1.1g
6 servings per batch · ~148g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Easy Quiche Recipe have per serving?
Each serving contains 23g of protein and 209 calories with 12g fat and 4g carbs. This is a high-protein, low-calorie option that delivers strong macro efficiency for meal prep.
How long does Easy Quiche Recipe take to prep?
This quick prep stovetop recipe yields 6 servings in one batch, giving you six ready-to-eat meals from a single cooking session. Batch-cooking this way maximizes meal prep efficiency.
Is Easy Quiche Recipe good for fat loss?
At 209 calories per serving with 23g protein, this recipe is highly efficient for fat loss phases where you need high protein relative to total calories. The minimal carb content (4g) keeps insulin impact low while supporting satiety.
