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. Filled with cherry tomatoes, pickled jalapeños, Jack cheese and caramelized onions, this healthy quiche with a whole-grain crust is perfect for breakfast or brunch, or served with a light salad for lunch.

Stacy Fraser
Source: EatingWell Magazine, March/April 2014


Recipe Summary

2 hrs


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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 corn, tomatoes

  • and jalapenos over the onions. Top with 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.


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

Nutrition Facts

273 calories; protein 10.5g; carbohydrates 26.2g; dietary fiber 2.6g; sugars 4.9g; fat 14.4g; saturated fat 5.9g; cholesterol 112.7mg; vitamin a iu 700.3IU; vitamin c 14.2mg; folate 65.3mcg; calcium 120.4mg; iron 2.8mg; magnesium 23.3mg; potassium 264.9mg; sodium 334.6mg; thiamin 0.2mg.

Reviews (1)

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3 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 2
  • 1 star values: 0
Rating: 4 stars
As good as it is pretty I followed the recipe exactly and it was delicious. The pickled Jalapenos were a good call love the corn and I liked it that there was no flour so that with the Gluten free crust I with the could serve to my gluten intolerant and vegetarian friends. I baked at 350 for one hour and it was perfect. I made the crust from Glutino' gluten free pie crust mix. So light and tasty I will keep it on hand from now on. Pros: Healthy flavorful Read More
Rating: 2 stars
Pretty but runny in the middle I made this in advance of a group coming thank goodness. I used a gluten free pie crust mix which turned out very good. Then instead of jalapenos I used peppadew (yummy red sweet/hot peppers from Africa). Everything else the same. I cooked for 50 minutes at 375 and it came out runny in the middle. Was it because of the tomatoes? It was beautiful in the dish before cutting. This recipe could also use a little more flavor. Maybe cheddar instead of jack cheese? I'm not going to bother with it again let alone for guests. Read More
Rating: 2 stars
A lot of work for the result I should have known better than to try a new piecrust recipe when I have trouble even with ordinary crusts. No way I could roll it out to the proper size the crust fell apart a lot. This would be a much easier recipe if you made caramelized onions in the crockpot and kept them on hand. The filling boiled over in the oven. It could have used more flavor like some seasonings -- I added some Penzey's Arizona Dreaming but even that wasn't enough. Pros: Healthy fairly tasty Cons: Difficult crust boiled over in oven Read More