Healthy Quiche with a Brown Rice Crust

2013-09-25
Healthy QuicheIMG_1811IMG_1812IMG_1814Brown rice quiche
  • Servings : 4
  • Prep Time : 10m
  • Cook Time : 50m
  • Ready In : 60m

If you’re looking for a healthy quiche recipe that tastes AMAZING yet doesn’t have a single ounce of pastry (and all the calories/fat that comes with it) then look no further!

This quiche recipe is packed full of healthy ingredients and thanks to the basmati brown rice and eggs, it’s a great source of both protein and low GI carbs (low GI means that the energy is released slowly).

This recipe is super versatile – you can make it your own by adding your own choice of vegetables and extra protein – I chose smoked salmon but you may like to swap this for king prawns or chicken.

It tastes delicious both hot and cold and you can even freeze it too!

Calorie stats provided are for 1/4 of the quiche (it’s huge!)

Ingredients

  • 6 eggs (4 eggs, 2 egg whites)
  • 400g (2 cups) cooked brown basmati rice (160g raw)
  • 200ml low fat creme fraiche*
  • vegetables e.g. 100g broccoli, 200g cherry tomatoes
  • 70g smoked salmon/chicken/prawns (optional)**
  • 50g grated light cheese*

*The lowest fat creme fraiche (3%) & cheese (10%) that I could find was Weight Watchers!

**Omit if you are vegetarian

IMG_1817

Method

Step 1

Pre-heat your oven to 180 degrees C

Step 2

To make the quiche crust, mix together the rice and 1 egg until all of the rice is coated. Then press the rice into the base of a quiche dish (lining the base and edges)

Step 3

Bake the crust for 10 minutes before removing and turning up the oven heat to 200 degrees C

Step 4

Place your chosen vegetables in the base of the cooked brown rice crust, followed by your salmon/chicken/prawns (optional)

Step 5

Blend 3 eggs and 2 egg whites along with the creme fraiche (and any herbs/spices that you wish) in a blender before pouring over the vegetables

Step 6

Sprinkle with grated reduced fat cheese before baking for 40 minutes

Step 7

Enjoy hot or cold (the quiche can be stored in the fridge for later!)

 

P.S A big thank you to my lovely twitter friend Emma Drake who inspired me to make this recipe!

Healthy Quiche Healthy Quiche Brown Rice Quiche

 

 

UPDATE: Thank you to everyone who sends me pictures of my recipes on Twitter & Facebook – here are a selection!!

Brown Rice Quiche

Brown Rice Quiche

Healthy Quiche

Healthy Quiche

healthy quiche

Healthy Quiche

brown rice quiche

Healthy Quiche with a brown rice crust

Quiche

Healthy brown rice quiche

Healthy brown rice quiche

healthy brown rice quiche

Quiche

Brown Rice Quiche

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Nutritional Info

This information is per serving.

  • Calories

    300Kcal
  • Carbs

    25g
  • Protein

    22g
  • Fat

    10g

Recipe Comments

Comments (23)

  1. posted by Lauren G on September 26, 2013

    Delicious and pretty easy to make! The crust has a lovely crunch. I added lots of pepper to the mix as well. Really really nice – give it a go!

      Reply
    • posted by Nics Nutrition on September 26, 2013

      Thanks so much Lauren! You can also freeze it too – It’s delicious both hot and cold!! Great pics too :) xx

        Reply
  2. posted by Emma on September 27, 2013

    I made this ready for the weekend and it looks sooo good I can’t wait to try it! I used mushrooms and mozzarella & goats cheese in the filling.
    Great idea, thanks!

      Reply
    • posted by Nics Nutrition on September 27, 2013

      Hi Emma! Thanks for your comment :) I love your pic too! Just uploaded it! Really hope you enjoy it as much as I did! x

        Reply
  3. posted by Diane Lindley on October 1, 2013

    I thought id try this healthy quiche with brown rice crust because I dont really like pastry.
    I wasnt expecting much to be honest but it turned out fantastic and tasted amazing.
    It cut just like a normal quiche which I didnt expect, I thought the rice would crumble.
    I will defo be making this again, and I have already told lots of people about it :)
    Thanks nichola for such a fantastic recipe :)

      Reply
    • posted by Nics Nutrition on October 1, 2013

      Aw thanks so much Diane!! What a lovely message to read :) So glad you liked it! I was really impressed too actually.. I didn’t expect it to be so good!! :) xx

        Reply
  4. posted by sarah packer on October 3, 2013

    Hi Nic, do you pre cook the rice before making the quiche? xx

      Reply
    • posted by Nics Nutrition on October 3, 2013

      Hi Sarah! Yep, the ingredients list states ‘cooked’ rice :) xx

        Reply
  5. posted by elkie on October 18, 2013

    Could you make it without the crust and bake it like a frittata?

      Reply
  6. posted by Abi on December 30, 2013

    Hi Nic,
    Any ideas/suggestions on dairy free alternatives for the crème fraiche and cheese? Really dying to try this recipe but need to fid suitable diary free alternatives where necessary! Any recommendations would be much appreciated. Thanks :)

      Reply
    • posted by Nics Nutrition on January 1, 2014

      Hello! Have you tried nutritional yeast? That tastes like cheese so good for the topping.. regarding the creme fraiche I’m not too sure – perhaps a touch of soya yoghurt? Let me know if you try it! xx

        Reply
  7. posted by Leonie on January 28, 2014

    Hi Nic, what size quiche dish did you use for this recipe? Thanks :)

      Reply
  8. posted by Eili Sloan on February 12, 2014

    Made this last night it was yummy. :)

      Reply
  9. posted by Nics fan on April 9, 2014

    Hi! It looks like such a great recipe! I’m a student always cooking your easy to make meals, especially the pancakes and no bake peanut cookies! However, few quick questions.. Do you cook the chicken and brocolli before putting it in? I have frozen brocolli and chicken, so could
    Defrost the chicken the night before and cook it and put it in? Also would it be fine to half all the ingredients so that it serves 2 as it’s only for me? Keep up the good recipes :D

      Reply
    • posted by Nics Nutrition on April 10, 2014

      Hello! Use cooked chicken and the broccoli should be ok frozen/defrosted :) If I were you I would make the whole thing and free pieces :) But yes you can half the mix and use a smaller pan to cook it in :) x

        Reply
  10. posted by Sue Evans on May 11, 2014

    I am going to give this a go today!!! I have no brown rice in though so plan to use quinoa instead which I am guessing should work too.

      Reply
    • posted by Nics Nutrition on May 11, 2014

      Ooh I hope it does.. It may not hold together as well though. Do let me know!

        Reply
  11. posted by Lou on June 5, 2015

    Love is recipe. The quiche tasted amazing. Am going to experiment with different fillings now.

      Reply
    • posted by Nics Nutrition on June 5, 2015

      Aw so glad you liked it Lou! Thanks for the comment :) x

        Reply

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