Low Salt Quiche Recipe for a Healthy, Delicious Meal

Quiche is a timeless dish that brings a delightful combination of creamy eggs, cheese, and a variety of fillings all nestled in a buttery crust. However, traditional quiches can sometimes be high in sodium, which might not fit well with everyone’s dietary needs.

That’s why this low salt quiche recipe is a perfect alternative—packed with flavor yet mindful of your salt intake. Whether you’re managing blood pressure, seeking a healthier lifestyle, or simply want to enjoy a delicious meal without overwhelming saltiness, this recipe offers a balanced and satisfying option.

This quiche is incredibly versatile, making it ideal for breakfast, brunch, lunch, or even a light dinner. You can customize the filling with fresh vegetables, lean proteins, and flavorful herbs that bring vibrant taste without relying on added salt.

Plus, it’s straightforward to prepare, even if you’re new to quiche-making. Let’s dive into this wholesome, low salt quiche recipe that you’ll want to keep coming back to!

Why You’ll Love This Recipe

This low salt quiche recipe is a winner for many reasons. First and foremost, it prioritizes heart-healthy ingredients without sacrificing taste or texture.

Using fresh, natural ingredients and a thoughtful blend of herbs and spices, it delivers a rich and comforting flavor profile.

Another great aspect is its versatility. You can easily swap out ingredients based on what you have on hand or your dietary preferences.

It’s also perfect for meal prep since it stores well in the fridge and can be enjoyed cold or reheated.

Finally, this recipe is straightforward and approachable. With clear, easy-to-follow steps and common kitchen equipment, it makes creating a delicious low salt quiche accessible to both beginners and seasoned cooks alike.

Ingredients

• 1 prepared pie crust (store-bought or homemade, low sodium if possible)
• 4 large eggs
• 1 cup low-fat milk or unsweetened almond milk
• 1 cup shredded low-sodium cheese (such as mozzarella or Swiss)
• 1 cup fresh spinach, chopped
• 1/2 cup diced bell peppers (red or yellow)
• 1/2 cup mushrooms, sliced
• 1 small onion, finely chopped
• 1 tsp garlic powder
• 1 tsp dried thyme or oregano
• Freshly ground black pepper, to taste
• Olive oil or cooking spray, for sautéing

Equipment

• 9-inch pie dish
• Mixing bowl
• Whisk or fork
• Skillet or frying pan
• Measuring cups and spoons
• Spatula or wooden spoon
• Oven mitts
• Cooling rack

Instructions

1. Preheat your oven to 375°F (190°C). Allow the pie crust to come to room temperature if refrigerated.
2. Prepare the crust: Place the pie crust into your 9-inch pie dish. Press gently into the dish and crimp edges if desired. Set aside.
3. Sauté the vegetables: Heat a small amount of olive oil in a skillet over medium heat. Add the chopped onion, bell peppers, and mushrooms. Cook until softened, about 5-7 minutes. Add the chopped spinach in the last 1-2 minutes and cook until wilted. Remove from heat and let cool slightly.
4. Whisk the eggs and milk: In a mixing bowl, combine the eggs and milk. Whisk until fully blended and slightly frothy.
5. Add seasonings and cheese: Stir in the garlic powder, dried thyme or oregano, black pepper, and shredded cheese. Mix well.
6. Combine fillings: Fold the sautéed vegetables gently into the egg mixture.
7. Pour filling into crust: Carefully pour the egg and vegetable mixture into the prepared pie crust, spreading evenly.
8. Bake: Place the quiche in the oven and bake for 35-40 minutes, or until the filling is set and the top is lightly golden. You can check doneness by inserting a knife in the center—if it comes out clean, the quiche is ready.
9. Cool and serve: Remove the quiche from the oven and allow it to cool on a rack for 10-15 minutes before slicing. This helps the filling set properly.

Tips & Variations

For a salt-free twist, enhance flavor with fresh herbs like basil, parsley, or chives instead of salt. Adding a squeeze of lemon juice or a pinch of smoked paprika can also boost taste without sodium.

Feel free to customize this quiche with other low sodium fillings such as diced tomatoes, zucchini, or even cooked chicken breast. Using a whole wheat crust can add fiber and nutrients if you’d like to make it even healthier.

If you want a dairy-free option, substitute the milk with unsweetened almond or oat milk and use a vegan cheese alternative with low sodium. For a crustless quiche, grease a pie dish well and pour in the filling directly, reducing carbs and calories.

Nutrition Facts

Serving Suggestions

This low salt quiche pairs wonderfully with a crisp green salad dressed lightly with olive oil and lemon. For a heartier meal, serve alongside roasted sweet potatoes or steamed asparagus.

It also makes a great addition to a brunch spread with fresh fruit, whole grain toast, and herbal teas. Leftovers can be enjoyed cold or reheated in the microwave or oven for a quick and nutritious snack or light meal.

Conclusion

Embracing a low salt diet doesn’t mean you have to compromise on flavor or enjoyment, and this quiche recipe perfectly proves that. It’s an easy, flexible dish that fits seamlessly into healthier eating habits while delivering the richness and comfort that quiche lovers crave.

With fresh vegetables, herbs, and simple seasonings, this quiche offers a balanced and nourishing option for any meal of the day. Whether you make it for a family brunch, meal prep, or a quick dinner, it’s sure to become a favorite in your recipe collection.

Give this low salt quiche a try and experience the delicious harmony of taste and wellness that comes from thoughtful cooking!

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