Low Sodium Quiche Recipe – Easy and Flavorful

Are you on the lookout for a delightful yet health-conscious breakfast or brunch option? Look no further! Our Low Sodium Quiche Recipe is a savory, nutrient-packed delight that makes for a perfect start to your day. The beauty of this homemade quiche is that it is completely salt-free, allowing the natural flavors of its ingredients to shine through. Whether you’re aiming to reduce your sodium intake or just explore new culinary adventures, this easy quiche recipe will have you covered.

Why You’ll Love This Low Sodium Quiche Recipe

• Best way to make quiche at home: By eliminating added salt, you’re not just lowering sodium, but also letting the wholesome flavors of vegetables and cheese dominate.
• Easy quiche for beginners: This recipe is straightforward, requiring only basic cooking skills.
• Only 50 minutes to make! Including preparation and cooking time.
• Perfect for meal prep: Make it ahead of time and enjoy delicious servings throughout the week.

  Ingredients for Low Sodium Quiche

  To make the best low sodium quiche, you’ll need the following essential ingredients:

• 1 pre-made whole wheat pie crust
  For a gluten-free option, use an almond flour crust.
• 1 cup fresh spinach, chopped
  Spinach is crucial for adding color and nutrients.
• 1 cup mushrooms, sliced
  Choose your favorite varieties like white button or cremini.
• 4 large eggs
  Eggs are essential for structure and binding.
• 1 cup low-fat milk
  Substitute with almond milk for a dairy-free version.
• 1 cup shredded low-fat cheese (e.g., cheddar or mozzarella)
  Select a low-fat version to maintain flavor with less fat.
• 1/2 teaspoon black pepper
  Black pepper adds subtle heat without increasing sodium.
• 1/2 teaspoon garlic powder
  Enhances the overall richness and flavor.
• 1/2 teaspoon onion powder
  Provides an aromatic, savory hint.

  How to Make Low Sodium Quiche – Step by Step

  Step 1: Prepare the Oven
  Preheat your oven to 375°F (190°C).

  Step 2: Cook the Vegetables
  In a large skillet, sauté the chopped spinach and sliced mushrooms over medium heat until the spinach is wilted and the mushrooms tender, about five minutes. Remove from heat and let cool slightly.

  Step 3: Mix the Liquid Ingredients
  In a mixing bowl, whisk together the eggs, low-fat milk, black pepper, garlic powder, and onion powder until well combined.

  Step 4: Combine Ingredients
  Add the sautéed vegetables to the egg mixture and stir in the shredded cheese. Mix well to ensure everything is evenly distributed.

  Step 5: Assemble the Quiche
  Pour the mixture into the pre-made whole wheat pie crust, spreading it evenly.

  Step 6: Bake the Quiche
  Bake in the preheated oven for 30-35 minutes, or until the quiche is set and golden brown on top.

  Step 7: Cool and Serve
  Remove from the oven and let it cool for 5-10 minutes before slicing. Serve warm or at room temperature.

  Pro Tips for Making the Best Low Sodium Quiche

• Can I make this quiche ahead of time?
  Yes! Bake it and store it in the refrigerator. Reheat it when you’re ready to enjoy.
• What is the secret to the best quiche?
  The key lies in balancing ingredients and ensuring the right bake time to avoid a soggy crust.

  Best Ways to Serve Low Sodium Quiche

  The best way to serve this quiche is with a side salad of arugula or a fresh fruit platter. For a heartier meal, consider pairing it with a Vegetable Soup Recipe for a nutrient-packed combo.

  Nutritional Information for Low Sodium Quiche

• Calories: Approximately 250 kcal per serving
• Carbs: 20g
• Protein: 13g
• Fat: 12g

  Ideal for health-conscious eaters, this recipe is balanced and satisfying without the excess sodium.

  Storage & Leftovers

  How long does low sodium quiche last in the fridge?
  It can be stored in the refrigerator for up to 4 days. Ensure it is covered tightly or placed in an airtight container.

  Best Reheating Methods:
  Reheat individual slices in a microwave for about 1-2 minutes or in an oven at 350°F (175°C) for 10-15 minutes.

  4 FAQs for Low Sodium Quiche

  Can I freeze low sodium quiche?
  Yes, after baking, let it cool completely, then wrap tightly using plastic wrap and foil. It can be frozen for up to 2 months.

  What can I use instead of mushrooms in the quiche?
  Try bell peppers or zucchini for a different flavor and texture.

  How do I prevent my quiche crust from becoming soggy?
  Pre-bake the crust for 5 minutes before adding the filling.

  Can I substitute dairy products for a vegan version?
  Absolutely, use plant-based milk and cheese alternatives to create a satisfying vegan-friendly quiche.

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