This healthy quiche recipe is perfect for entertaining--the quiche can be made ahead and is just as flavorful served warm or at room temperature. Made with a whole-grain crust, this healthy quiche--filled with asparagus, smoked salmon and caramelized onions--is perfect for breakfast or brunch, or served with a light salad for lunch.

Stacy Fraser
Source: EatingWell Magazine, March/April 2014

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Recipe Summary

total:
2 hrs
Servings:
8
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Ingredients

Ingredient Checklist

Directions

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  • To prepare crust: Whisk whole-wheat flour and all-purpose flour with salt in a medium bowl. Cut butter into small pieces; using your fingers, quickly rub the butter into the dry ingredients until smaller but still visible.

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  • Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle 2 tablespoons of ice water over the mixture. Toss with a fork until evenly moist; if the mixture seems dry, add up to 1 more tablespoon water. Knead the dough in the bowl a few times--the mixture may still be a little crumbly--then firmly press into a disk. Cover the bowl with plastic wrap and refrigerate for at least 1 hour.

  • Preheat oven to 375 degrees F. Coat a 9-inch pie pan with cooking spray.

  • Heat oil in a medium skillet over high heat. Add onions and 1/8 teaspoon salt; cook, stirring frequently, until the onions start to brown, 3 to 5 minutes. Add water, reduce heat to low and cook, stirring frequently, until the onions are golden brown and very soft, about 15 minutes. Remove from heat and let cool while you roll out the crust.

  • Place the dough on a sheet of parchment or wax paper and roll into a 12- to 13-inch circle, dusting the top with a little flour, as needed. (If chilled more than 1 hour, let the dough stand at room temperature for 5 minutes before rolling.) Place the prepared pie pan upside down in the center of the dough. Holding one hand on top of the pan and the other hand underneath the paper, flip pan and dough over so the dough is lining the pan. Remove the paper and patch any tears in the dough. Trim the crust so it evenly overhangs the edge by about 1 inch, then tuck the edges under at the rim and crimp with your fingers or a fork.

  • Spread the caramelized onions in the bottom of the crust. Layer asparagus and smoked salmon over the onions and sprinkle with dill. Top with cream cheese. Whisk eggs, egg whites, milk, sour cream, pepper and the remaining 1/4 teaspoon salt in a medium bowl. Pour the mixture into the crust.

  • Bake the quiche until puffed and firm when touched in the center, 40 to 50 minutes. Let cool on a wire rack for 15 minutes. To serve, cut into 8 pieces.

Tips

Make Ahead Tip: Cover and refrigerate caramelized onions (Step 4) for up to 3 days.

Nutrition Facts

276 calories; protein 11.6g 23% DV; carbohydrates 24.4g 8% DV; exchange other carbs 1.5; dietary fiber 2.4g 10% DV; sugars 4.4g; fat 14.9g 23% DV; saturated fat 5.9g 30% DV; cholesterol 117mg 39% DV; vitamin a iu 526.4IU 11% DV; vitamin c 3.9mg 7% DV; folate 66.2mcg 17% DV; calcium 92.4mg 9% DV; iron 3mg 17% DV; magnesium 19.3mg 7% DV; potassium 267.6mg 8% DV; sodium 373.3mg 15% DV; thiamin 0.2mg 16% DV.

Reviews (1)

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Rating: 4 stars
06/04/2014
Yummy Asparagus & Smoked Salmon Quiche! I was pleased with this quiche and enjoyed the crust as well! Caramelized onions enriched the flavor and my husband who does not enjoy low fat food dishes liked it as well. I did however find it awkward to cut cream cheese into small pieces. I'm going to make the quiche again this evening using shredded smoked Gouda instead! Read More