Discover the ultimate Protein-Packed Salmon Quiche: a low-calorie, weight-loss friendly meal that doesn’t skimp on flavor! This nutrient-rich dish combines omega-3 loaded salmon, protein-boosting Greek yogurt, and fiber-filled veggies in a wholesome whole wheat crust. Perfect for meal prep, this easy-to-make quiche is your delicious solution for high-protein, low-calorie eating. Fuel your body, satisfy your taste buds, and support your weight loss goals with every slice!
The Breakdown
- Prep Time: 15 Minutes
- Cook Time: 40 Minutes
- Total Time: 55 Minutes
- Servings: 6-8 Slices
Prep Time: 15 minutes
- Pie Crust Preparation: If using a store-bought crust, allow time for thawing (if needed). Placing it in the dish takes about 2-3 minutes.
- Mixing Ingredients: Whisking together the eggs, Greek yogurt, and milk takes about 5 minutes.
- Chopping Vegetables: Chopping spinach, tomatoes, red onion, and dill will take around 5-7 minutes.
- Combining Ingredients: Mixing the salmon and vegetables with the egg mixture adds another 2-3 minutes.
Cook Time: 40 minutes
- Baking: The quiche needs 35-40 minutes in the oven at 375°F (190°C) until the center is set and the top is golden.
Total Time: 55 minutes
- This combines the prep time and cook time for a complete dish ready to serve.
Servings: 6-8 slices
- Based on cutting the quiche into equal portions after cooling.
Nutrition Facts
Nutritional Information (per serving, assuming 6 servings):
| 280 | 14g | 20g | 22g | 3g | 350mg |
| Calories | Fat | Carbs | Protein | Fiber | Sodium |
This quiche is:
- High in protein (22g per serving)
- Good source of dietary fiber
- Rich in omega-3 fatty acids from salmon
- Provides essential vitamins and minerals
The whole wheat crust adds more fiber and nutrients compared to a regular white flour crust. The Greek yogurt boosts protein content while keeping calories lower than traditional quiche recipes. Salmon provides high-quality protein and heart-healthy omega-3 fatty acids. The vegetables (spinach, tomatoes, onions) contribute additional vitamins, minerals, and fiber.
This nutritional profile makes the quiche a balanced meal that can support weight loss goals when incorporated into a calorie-controlled diet, while also providing essential nutrients for overall health.
Ingredients:
- 1 whole wheat pie crust (9-inch)
- 4 large eggs
- 1 cup plain Greek yogurt (2% or non-fat)
- 1/2 cup milk (low-fat or skim)
- 1/4 cup grated Parmesan cheese
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/8 teaspoon nutmeg
- 6 oz cooked salmon, flaked
- 1 cup fresh spinach, chopped
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1 tablespoon fresh dill, chopped
Instructions:
1. Preparation
- Preheat your oven to 375°F (190°C).
- Ensure the oven rack is in the middle position for even baking.
- If using a store-bought pie crust, remove it from the freezer and let it thaw according to package instructions.
2. Prepare the Crust
- Once thawed, carefully unroll the pie crust.
- Place it in a 9-inch pie dish, gently pressing it into the bottom and sides.
- Trim any excess dough hanging over the edges and crimp or flute the edges as desired.
3. Make the Egg Mixture
- In a large bowl, crack and whisk together the eggs.
- Add Greek yogurt and milk to the eggs, whisking until well combined and smooth.
- Incorporate grated Parmesan cheese, salt, pepper, and a pinch of nutmeg into the egg mixture.
- Whisk thoroughly to ensure all ingredients are evenly distributed.
4. Prepare the Filling
- In a separate bowl, combine the flaked salmon, ensuring there are no bones.
- Add chopped spinach, halved cherry tomatoes, finely chopped red onion, and fresh dill to the salmon.
- Gently mix all ingredients, being careful not to break up the salmon too much.
5. Assemble the Quiche
- Spread the salmon and vegetable mixture evenly over the bottom of the pie crust.
- Carefully pour the egg mixture over the salmon and vegetables.
- Use a fork to gently redistribute the filling if necessary, ensuring even distribution.
6. Baking
- Place the quiche in the preheated oven.
- Bake for 35-40 minutes, or until the center is set and the top is lightly golden.
- To check doneness, insert a knife into the center of the quiche – it should come out clean.
7. Cooling and Serving
- Remove the quiche from the oven and place it on a wire rack.
- Let it cool for 10-15 minutes to allow the filling to set properly.
- After cooling, slice the quiche into 6-8 pieces and serve warm.
Enjoyed This?
We hope you’ve savored every bite of this high-protein, low-calorie Salmon Sensation Quiche! This nutritious and delicious dish proves that healthy eating can be both satisfying and flavorful. If you’ve enjoyed this recipe, you’re in for a treat – our website is brimming with more amazing, health-conscious creations just waiting to be discovered. From protein-packed breakfasts to low-calorie dinners, we’ve got your wellness journey covered. Don’t miss out on our other fantastic recipes that make healthy eating a joy. Visit our recipe collection today and continue your adventure in nutritious, delicious cooking! #YouGotThis
