Your table will look festive with this High-Protein Easter Morning Quiche. Packed with nutty Gruyère, salty ham, and tender asparagus, it hits all the right savory notes and bakes up nicely. This simple High-Protein Easter Morning Quiche is perfect for a holiday morning and may be served warm or at room temperature.
STATS:
- Calories: 280 kcal
- Prep time: 15 minutes
- Serving: 6 slices
- Cook time: 35 minutes
- Total time: 50 minutes
- Serving size: 1 slice
- Cuisine: American
- Course: Breakfast
- Diet: High-Protein
EQUIPMENT:
- Mixing bowl
- Cutting board
- Whisk
- Pie dish
- Knife
- Skillet
- Oven
INGREDIENTS:
- 2 tbsp. extra-virgin olive oil
- 4 ounces thin asparagus
- ½ cup yellow onion
- 1 package spinach
- 12 big eggs
- ⅔ cup whole milk
- 1½ tsp. Dijon mustard
- ¼ plus ⅛ tsp. salt
- 3 ounces lower-sodium ham steak
- 1 cup Gruyère cheese shreds
- Ground pepper
INGREDIENT NOTES:
EGGS:
- Eggs are a powerful source of nutrients. Eggs are a complete supply of protein with the ideal ratio of amino acids, which can support the maintenance of muscle mass as you age. Additionally, eggs include vitamin D to strengthen your immune system and choline for brain function. For optimal nutritional value, consume both the yolks and the whites.
ASPARAGUS:
- Spring is when asparagus is at its best. It contains fiber to help healthy digestion and a flourishing microbiome. Additionally, asparagus is high in antioxidants like glutathione, vitamins C and E, and others that maintain healthy cells, boost immunity, and lower inflammation.
SPINACH:
- Folate, a B vitamin that is essential during pregnancy to help prevent neural tube abnormalities, is abundant in spinach, a delicate green. Additionally, folate aids in the body’s removal of excess homocysteine, which is crucial for maintaining heart health.
INSTRUCTIONS:
- Warm the oven at 350° F and coat the dish with the oil spray.
- In a big skillet, heat two tablespoons of oil over medium heat.
- Add the asparagus pieces and ½ cup onion; simmer, turning occasionally, for 3 to 4 minutes, or until the asparagus is tender-crisp and bright green and the onion is soft.
- Include the chopped spinach and simmer, stirring frequently, until it wilts, about 1 minute. Take off the heat.
- Mix milk, eggs, mustard, and salt in a vessel till it gets smooth.
- In the prepared pie pan, evenly distribute half of the asparagus mixture.
- Add Gruyère and sliced ham on top. Over the top, pour the egg mixture.
- Sprinkle the remaining Gruyère over the egg mixture after equally spooning the remaining asparagus mixture over it.
- Bake the quiche for 40 minutes till the middle part gets set and it gets golden from the top.
- Give it ten minutes to stand. Before slicing and serving, garnish with pepper if desired.
SERVING SUGGESTIONS:
BREAKFAST:
- Fruit salad
- Yogurt
- Avocado
- Cottage cheese
- Berries
BRUNCH:
- Toast
- Potatoes
- Salad
- Mushrooms
- Asparagus
LOW-CARB OPTIONS:
- Zucchini
- Cauliflower
- Cucumber salad
- Lettuce
- Broccoli
DRINKS:
- Juice
- Smoothie
- Tea
- Coffee
- Milk
EXTRAS:
- Salsa
- Hot sauce
- Cream
- Hummus
- Guacamole
TIPS:
- We have to use a mixture of whole eggs and egg whites to provide the nice texture and low-fat content.
- Leave the quiche for some time, then make slices so they don’t crumble.
- Sprinkle some herbs like basil or parsley to add additional taste.
STORAGE INFORMATION:
FRIDGE:
- Put the quiche slices in the covered vessel and store for 4 days.
FREEZER:
- Cover the quiche with the plastic wrap then add them in the bag and freeze for two months.
FAQs:
What is low-sodium ham?
- This type of precooked boneless ham usually has 350–610 mg of sodium per 3-ounce portion, while regular hams usually have 800–1,570 mg. Consider making a grilled ham-and-cheese sandwich with any extra ham you may have.
How can a quiche be sliced neatly?
- After baking, give the quiche ten minutes or so to rest for the cleanest-looking pieces. Next, use a knife to cut it, and clean after each turn.
How should leftovers be heated & stored?
- Chill the remaining quiche covered for more than three days. To maintain the custardy texture, gently reheat the slices in an oven set at 325°F.
NUTRITIONAL INFORMATION:
Total carbs: 4 g
Fiber: 1 g
Sugar: 2 g
Added Sugars: 0 g
Protein: 18 g
Total Fat: 17 g
Saturated Fat: 6 g
Vitamin C: 7 mg
Cholesterol: 303 mg
Vitamin A: 258 µg
Folate: 96µg
Vitamin K: 96 µg
Sodium: 461 mg
Calcium: 233 mg
Vitamin D: 2 µg
Iron: 2 mg
Magnesium: 36 mg
Potassium: 338mg
Vitamin E: 2 mg
Zinc: 2mg
Vitamin B12: 1 µg
Omega: 30 g
