Healthy Asparagus Quiche Recipe

Looking for a satisfying, low-calorie dish that’s packed with protein and fiber? This healthy asparagus quiche recipe delivers everything you love about a classic quiche—without the excess cream or butter.

It’s the perfect option for breakfast, brunch, or even a light dinner. With tender asparagus, lean protein, and a lighter crust (or crust-free option), this quiche is easy to prep ahead and even easier to enjoy.

🥚 Why This Quiche Is Healthier

Traditional quiches can be heavy with full-fat cheese, cream, and butter-laden crusts. This version cuts back on:

• Saturated fat (by using Greek yogurt or low-fat milk)

• Excess carbs (with a whole wheat or crust-free option)

• Calories (by reducing cheese and using more veggies)

It’s rich in fiber, vitamins A and K, and protein, making it ideal for weight management or clean eating.

🥬 Ingredients

For the filling:

• 1 bunch asparagus, trimmed and chopped

• 1/2 cup chopped onion or shallots

• 1 tsp olive oil

• 4 large eggs

• 1 cup egg whites (or 2 more eggs)

• 1/2 cup plain Greek yogurt (or low-fat milk)

• 1/2 cup shredded part-skim mozzarella or feta cheese

• 1/4 tsp garlic powder

• Salt and pepper, to taste

• Fresh herbs (like thyme or parsley), optional

Optional crust:

• 1 whole wheat pie crust, or go crustless for lower carbs

🍳 Instructions

1. Preheat oven to 375°F (190°C). If using a crust, pre-bake it for 8 minutes.

2. Sauté vegetables: In a pan, heat olive oil and cook onions for 2–3 minutes. Add asparagus and sauté until just tender (about 5 minutes).

3. Whisk filling: In a bowl, combine eggs, egg whites, yogurt, garlic powder, salt, and pepper. Stir in sautéed veggies and cheese.

4. Assemble: Pour mixture into pie crust or directly into a greased 9-inch pie dish.

5. Bake for 35–40 minutes, or until the center is set and the top is lightly golden.

6. Cool slightly before slicing.

🥗 Serving Suggestions

• Serve with a simple side salad or fresh fruit

• Pairs well with whole grain toast or roasted sweet potatoes

• Great for meal prep—just refrigerate slices in containers for up to 4 days

🛒 Helpful Amazon Finds

• Ceramic Pie Dish – for even baking and elegant serving

• Silicone Whisk Set – non-stick friendly and colorful

• Nonstick Skillet – perfect for sautéing asparagus

✅ Nutrition Highlights (per slice, crustless version)

• Calories: ~140

• Protein: 12g

• Carbs: 6g

• Fat: 7g

• Fiber: 2g

💡 Pro Tips

• Want more flavor? Add a tablespoon of Dijon mustard to the egg mix.

• Dairy-free? Swap Greek yogurt for unsweetened almond milk and use vegan cheese.

• Keto-friendly? Use only eggs (no milk or yogurt) and go crustless.

Final Thoughts

This healthy asparagus quiche is the ultimate balance of flavor, nutrition, and simplicity. Whether you’re watching your weight, managing blood sugar, or just want a fresh, springtime meal, this dish checks all the boxes. To round out your healthy brunch, pair this asparagus quiche with a cup of lemon balm tea for weight loss. You might also consider trying the Pink Salt Trick for women to support natural energy and reduce bloating.