Low Fat Quiche with Rice Crust

Elevate your brunch game with this Low Fat Quiche with Rice Crust—a healthy spin on a classic dish that doesn't skimp on flavor! This recipe swaps a traditional pastry crust for a clever, gluten-free rice crust, creating a light and crispy base that's packed with texture. Loaded with nutrient-rich spinach, savory mushrooms, and a touch of reduced-fat cheddar, this protein-packed quiche is perfect for breakfast, lunch, or meal prep. The combination of whole eggs and extra egg whites keeps it low in fat while delivering a creamy, custard-like filling. Ready in just over an hour and easy to customize with your favorite veggies, this quiche is a wholesome, family-friendly meal that’s as satisfying as it is guilt-free. Serve it warm or at room temperature, and pair it with a fresh salad for a complete, balanced meal!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 cups Cooked white or brown rice
• 6 large Eggs
• 2 Egg whites
• 0.5 cups Grated reduced-fat cheddar cheese
• 1 cups Chopped fresh spinach
• 0.5 cups Sliced mushrooms
• 0.5 cups Diced onion
• 1 cups Low-fat milk
• 0.5 teaspoons Salt
• 0.25 teaspoons Ground black pepper
• 0 Olive oil cooking spray

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Spray a 9-inch pie dish with olive oil cooking spray to prevent sticking.

Step 3

Press 2 cups of cooked rice evenly into the bottom and sides of the prepared pie dish to form the crust. Set aside.

Step 4

In a large mixing bowl, whisk together 4 eggs, 2 egg whites, and 1 cup of low-fat milk until smooth.

Step 5

Stir in 1/2 cup of grated reduced-fat cheddar cheese, 1 cup of chopped spinach, 1/2 cup of sliced mushrooms, and 1/2 cup of diced onion.

Step 6

Season the mixture with 1/2 teaspoon of salt and 1/4 teaspoon of ground black pepper. Mix well to combine.

Step 7

Pour the egg and vegetable mixture over the rice crust, spreading it evenly.

Step 8

Place the pie dish in the oven and bake for 40-45 minutes, or until the quiche is set in the center and lightly golden on top.

Step 9

Remove from the oven and let the quiche cool for about 5 minutes before slicing.

Step 10

Serve warm or at room temperature. Enjoy your healthy, low-fat quiche!

Nutrition Facts

Serving size	(1235.9g)

Amount per serving	% Daily Value*
Calories	1319.3

Total Fat 45.1g	0%
Saturated Fat 18.8g	0%
Polyunsaturated Fat 0g
Cholesterol 1165.2mg	0%
Sodium 2293.3mg	0%
Total Carbohydrate 140.3g	0%
Dietary Fiber 4.8g	0%
Total Sugars 17.0g
Protein 83.3g	0%

Vitamin D 358.8IU	0%
Calcium 993.4mg	0%
Iron 12.4mg	0%
Potassium 1263.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.2%

Protein: 25.6%

Carbs: 43.2%