Ingredients

For the Quiche:

  • 6 large eggs
    • Eggs are the base of the quiche, providing structure and protein.
  • 1 cup (240 ml) low-fat milk or unsweetened almond milk
    • Using low-fat milk or almond milk reduces the calorie content without sacrificing creaminess.
  • 1/2 cup (120 ml) heavy cream (optional)
    • Heavy cream can be used for added richness; use sparingly to keep points low.
  • 1 cup (100 g) cooked bacon, crumbled
    • Opt for reduced-fat bacon if available to lower the fat content.
  • 1 cup (30 g) fresh spinach, chopped
    • Spinach adds vitamins and minerals while keeping the dish light.
  • 1/2 cup (50 g) grated carrots
    • Carrots provide natural sweetness and extra nutrients.
  • 1/2 cup (50 g) spring onions, chopped
    • Spring onions add a mild onion flavor without overpowering the dish.
  • 1 cup (100 g) shredded low-fat cheese
    • Choose a low-fat cheese to minimize points while still enjoying a cheesy flavor.
  • 1/2 teaspoon salt
    • Adjust salt to taste, but be mindful of overall sodium intake.
  • 1/4 teaspoon black pepper
    • Freshly ground black pepper enhances the flavor profile.
  • 1/2 teaspoon dried thyme (optional)
    • Dried thyme adds an aromatic flavor but can be omitted if desired.

For the Garnish (Optional):

  • Chopped fresh herbs (e.g., parsley or chives)
    • Use fresh herbs for added color and flavor.

Instructions

1. Preheat Oven and Prepare Baking Dish

  1. Preheat Oven:
    • Preheat your oven to 375°F (190°C). This ensures that the quiche bakes evenly and thoroughly.
  2. Prepare Baking Dish:
    • Lightly grease a 9-inch pie dish or an equivalent baking dish with non-stick cooking spray. Alternatively, use a baking dish lined with parchment paper for easier cleanup.

2. Prepare Ingredients

  1. Cook Bacon:
    • In a skillet over medium heat, cook bacon until crispy. Transfer to a paper towel-lined plate to drain excess fat, then crumble into small pieces.
  2. Chop Vegetables:
    • Chop spinach, spring onions, and carrots as needed. Ensure they are finely chopped to distribute evenly throughout the quiche.
  3. Grate Cheese:
    • Shred or grate the cheese of your choice, opting for low-fat varieties to keep the dish lower in points.

3. Make the Egg Mixture

  1. Beat the Eggs:
    • In a large mixing bowl, whisk together 6 large eggs until well combined. This forms the base of your quiche.
  2. Add Milk and Cream:
    • Mix in 1 cup of low-fat milk or unsweetened almond milk. If using, add 1/2 cup of heavy cream for added richness. Whisk until smooth.
  3. Season the Mixture:
    • Add 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, and 1/2 teaspoon of dried thyme (if using). Stir to combine.

4. Assemble the Quiche

  1. Combine Ingredients:
    • Gently fold in the crumbled bacon, chopped spinach, grated carrots, chopped spring onions, and shredded cheese into the egg mixture.
  2. Pour into Baking Dish:
    • Pour the mixture into the prepared baking dish, spreading it evenly with a spatula.

5. Bake the Quiche

  1. Bake:
    • Place the baking dish in the preheated oven. Bake for approximately 35-40 minutes, or until the  quiche is set in the center and lightly golden on top. A toothpick inserted in the center should come out clean.
  2. Cool Slightly:
    • Allow the quiche to cool for 10-15 minutes before slicing. This helps the quiche set and makes it easier to cut into portions.

6. Serve and Enjoy

  1. Slice and Serve:
    • Cut the quiche into 8 slices. Serve warm or at room temperature. This dish pairs well with a light  salad or steamed vegetables.
  2. Storage:
    • Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or oven before serving.

7. Nutritional Information

Per Serving (1 slice of 8):