Healthy Quiche Recipe With Kale, Ham, Greek Yogurt (Cheeseless) (2024)

FAQs

Can I substitute Greek yogurt for heavy cream in quiche? ›

If you're low on dairy ingredients, don't fret. Greek yogurt can substitute milk, sour cream and heavy cream. Milk: If you're short on milk, half and half or light cream, Greek yogurt can be used to make up for the difference.

Using just heavy cream produces an overly thick filling. Whole milk is great, but a combo of heavy cream and milk is better. Eggs – Use 4 eggs per 1 cup of milk. Some quiche recipes throw in an extra egg yolk or two, but I don't find it necessary with the ratio of ingredients in my recipe.

Susan Glassman, Nutrition & Wellness Educator with University of Illinois Extension suggests, "cut calories and fat in quiche by choosing low-fat cheese and replacing heavy cream with fat-free evaporated milk." Adding extra vegetables to quiche is an additional suggestion; enjoy the flavors of the season.

Full-fat Greek yogurt will offer the closest approximation of sour cream's flavor and texture, and can be used as a one-to-one replacement for sour cream. If you'd like, you can stir some heavy cream into any percentage of Greek yogurt to give it a somewhat richer body and higher fat content.

Greek yogurt and milk

It's thicker than heavy cream, but you can add milk to thin it out and achieve a texture similar to that of heavy cream. Blend together equal parts Greek yogurt and whole milk and use it in place of the same amount of heavy cream.

Greek yogurt is a great alternative to cream cheese. It also gives your favorite dishes a healthy twist because it's rich in protein, calcium, and vitamin B12 ( 3 ). Use an equal amount of Greek yogurt in place of cream cheese to make dips, spreads, frostings, and baked goods.

You can also make a quiche without cream or milk by using non-dairy milks such as almond, soy or rice milk, which will also reduce calories. For example, the USDA lists a cup of almond milk as containing 41 calories and 3 grams of fat.

Gruyère: This cheese lends a rich, nutty flavor that is essential to quiche Lorraine. Use an authentic Swiss-made Gruyère with the AOP seal for the best flavor and quality, and be sure it's finely shredded so that it melts easily.

Quiche Ratio: 1 large egg to 1/2 cup of dairy

You'll need to increase the amount of eggs and milk based on the size of your quiche, so knowing the basic ratio makes it really easy to scale up or down. For a standard 9-inch quiche: Use 3 large eggs (6 ounces) 1 1/2 cups of whole milk or cream (12 ounces)

Avoid Fillings That Are Too Wet

And if you're using an ingredient such as sautéed spinach, be sure to squeeze the liquid out before adding it to your quiche.

Is quiche okay for weight loss? ›

Crustless quiches are a good way to control fat and calorie intake. If you don't want to skip the crust, make your own rather than buying one because this allows you to control ingredients. Using mostly egg whites and just a couple of yolks is a good way to keep your quiche healthy.

Quiche is a delicious and affordable meal. This one is crustless, which makes it lower-carb, well suited to a diabetic diet. It is great served alongside a lettuce or a fruit salad.

That, my friends, is your quiche. I love using yogurt because it gives it an extra bit of tang and some richness. I use Greek yogurt because regular yogurt has too much liquid. If you don't have yogurt, you can substitute it with a cup of cream or half-and-half.

All you need to do is add a few tablespoons of lemon juice or vinegar to the yogurt and stir it until the yogurt has thickened. The acid in the lemon juice or vinegar will cause the yogurt to thicken and separate, just like sour cream would.

Yogurt is your best substitute for sour cream. Whether you're baking or making a dip or sauce, yogurt is a 1:1 sub. That means if your recipe calls for 1 cup of sour cream, you can replace it with 1 cup of yogurt. Full-fat Greek or natural yogurts work best, but low-fat or even nonfat can be used, too.

Yes, all yoghurts curdle when boiled.

In this pasta recipe, Greek yogurt is used in place of cream to form the base of a rich and velvety sauce. While the pasta's cooking, you'll blitz the yogurt with lemon zest, lemon juice, Parmesan cheese, olive oil, garlic, plenty of black pepper, and salt in a blender.

If you have butter and milk (whole milk or even half-and-half work best), you can make your own heavy cream substitute. To make 1 cup of heavy cream, melt 1/4 cup of butter and slowly whisk in 3/4 cup milk. This works for most baking or cooking recipes that require heavy cream, but it will not whisk into stiff peaks.

The answer is yes, you can add milk to Greek yogurt. In fact, this is a great way to make your yogurt even creamier and more enjoyable. Adding milk to Greek yogurt can also help to increase the nutritional content of the yogurt, as it will contain more calcium and protein.