The Ultimate High Protein Egg White Quiche for a Healthy Brunch
Starting your day with a high-protein meal is one of the best ways to keep your energy up. However, many traditional breakfast options are heavy on fats or carbs, leaving you feeling sluggish by noon. If you want a breakfast that feels like a fancy weekend brunch but fits perfectly into your fitness goals, this High Protein Egg White Quiche is the answer.
This recipe proves that eating healthy does not mean you have to give up flavor. By using egg whites, you get a massive boost of protein while keeping the fat content in check. Combined with smoky bacon and creamy mozzarella, this quiche is a dish that even your pickiest family members will love.
Why This Quiche is a Game-Changer
Most quiches use whole eggs and heavy cream, which can make them very high in calories. This version swaps those for liquid egg whites and a bit of milk. The result is a light, fluffy texture that lets the other ingredients shine.
- Protein Packed: Each slice offers about 10 grams of protein, helping you stay full longer.
- Meal Prep Friendly: This is a “set it and forget it” dish. You can bake it on Sunday, slice it up, and have a healthy breakfast ready for the whole work week.
- Flavor Balanced: We use arugula to add a slight peppery bite that cuts through the richness of the cheese and bacon.
Ingredients You Will Need
To get started, gather these simple ingredients. Most are probably already in your fridge!
- 1 Uncooked Pie Crust: You can use a standard store-bought refrigerated crust or make your own.
- 4 Slices of Bacon: Use your favorite brand. For the best nutritional balance, look for bacon around 80 calories for two slices.
- 1.5 Cups Liquid Egg Whites: These are convenient and keep the recipe lean.
- 1/2 Cup Whole Milk: This helps bind the quiche and adds a creamy texture.
- 1/2 Cup Mozzarella Cheese: Shredded low-moisture, part-skim mozzarella works best for a perfect melt.
- 1 Cup Fresh Arugula: This adds a unique, peppery flavor profile.
- Aromatics: 1/2 cup chopped yellow onion and 1 minced garlic clove.
- Seasoning: A simple pinch of salt and pepper.
Step-by-Step Baking Instructions
1. Prepare the Crust
Preheat your oven based on the instructions on your pie crust package. Place the crust in a pie dish and poke a few holes in the bottom with a fork. Bake the crust for only half of the recommended time. For example, if the box says 12 minutes, bake it for 6. Once done, remove it and lower the oven temperature to 350°F.
2. Sauté the Filling
While the crust is in the oven, cook your bacon until it is crispy, then chop it into small pieces. In a medium pan, spray a little cooking oil and sauté the onions and garlic until they are soft. Add the arugula and a pinch of salt, stirring just until the leaves wilt. Remove the pan from the heat and stir in your chopped bacon.
3. Whisk the Base
In a large bowl, whisk together the egg whites, milk, shredded cheese, and a bit of pepper. Make sure the cheese is spread out so it doesn’t all clump together.
4. Assemble and Bake
Spread your bacon and vegetable mixture evenly over the bottom of your pre-baked crust. Pour the egg white mixture over the top. Place the quiche in the oven and bake at 350°F for 45 to 50 minutes. You will know it is done when the eggs are set and a toothpick stuck in the center comes out clean.
5. Slice and Serve
Let the quiche cool for a few minutes before slicing into 8 equal pieces. This helps the slices hold their shape.
Helpful Tips for the Best Quiche
- Prevent Sticking: If you are making a crustless version (using potato slices or just the egg mixture), make sure to spray your pie dish very well with non-stick spray.
- Reheating: This quiche reheats amazingly well in the microwave or air fryer. It stays moist and doesn’t get rubbery like some egg dishes do.
- Customization: If you don’t like arugula, you can easily swap it for spinach or kale. You can also trade the bacon for turkey sausage or ham if you prefer.
Nutrition Information (Per Slice)
This recipe makes 8 servings. Each slice is a high-protein powerhouse.
- Calories: 195 kcal
- Protein: 10g
- Fat: 9g
- Carbs: 16g
Frequently Asked Questions
Can I make this quiche ahead of time?
Yes! Many people find that it tastes even better the next day after the flavors have had time to meld together. It can be stored in the refrigerator for up to 5 days.
Can I use whole eggs instead?
You can, but it will change the nutrition facts significantly by increasing the fat and calorie count. If you are out of egg whites, you can use whole eggs, but the texture will be much denser.
What should I serve with this?
This quiche is very filling on its own, but it pairs beautifully with a fresh fruit salad or a side of roasted potatoes for a complete brunch spread.
This High Protein Egg White Quiche is proof that you don’t need to spend hours in the kitchen to enjoy a gourmet breakfast. Whether you are hosting a brunch or just prepping for a busy week, this recipe is sure to become a new favorite in your household.