Low-fat quiche
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by Eileen Creeger

I found this recipe in the newspaper a few years ago. Ordinarily, something with this many ingredients would be a turn-off. But, this quiche is not that difficult to make. 

One “trick” is to prep the quiche ahead of time. I prepare the first six ingredients and refrigerate them all together in a bowl. Then, when it’s time to bake, just put everything in the pan. It comes together quickly.

About the ingredients: the original recipe called for low-fat shredded Swiss cheese. I cannot find kosher low-fat Swiss cheese. It also calls for skim milk. We have 1% in the house; that’s what I use.

I also adapt the recipe for Passover by substituting cooked quinoa for the rice and potato starch or matza meal for the flour. Sometimes it comes out a bit watery, however. 

Low-Fat Quiche Recipe


  • 1 cup Cooked Rice
  • 3/4 cup Shredded Swiss Cheese (I use two large slices of regular Swiss cheese and tear them up)
  • 1 Tablespoon Flour
  • 10 ounces Chopped Broccoli, cooked (or use fresh florets)
  • 1/2 cup Sliced Mushrooms (optional)
  • 1/4 cup Chopped Scallions
  • 1 Red Pepper thinly sliced
  • 1 1/2 cup Egg Beaters (or enough eggs to equal 1 1/2 cups)
  • 1 cup Skim Milk
  • 1/2 teaspoon Hot Pepper Sauce (optional)
  • 3/4 teaspoon Salt
  • 1/2 teaspoon Basil
  • 1/4 teaspoon Black Pepper
  • 2 Tablespoon Parmesan Cheese


  1. Preheat oven to 350°.
  2. Spray a 10″ pan with non-stick spray.
  3. In a medium bowl, combine cooked rice, cooked broccoli, Swiss cheese, flour, mushrooms and onions. Place in your pan.
  4. Top with red pepper slices.
  5. Combine eggs, milk and seasonings.
  6. Pour over vegetable mixture in pan.
  7. Sprinkle parmesan cheese on top.
  8. Bake 55-60 minutes, until firm.
  9. Let sit 5-10 minutes when removed from oven for easier slicing. Leftovers reheat great in the microwave the next day.

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Read more by Eileen Creeger.

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