Brown Rice Crust Healthy Quiche



  1. Pre-heat your oven to 180 degrees C
  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)
  3. Bake the crust for 10 minutes before removing and turning up the oven heat to 200 degrees C
  4. Place your chosen vegetables in the base of the cooked brown rice crust, followed by your salmon/chicken/prawns (optional)
  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
  6. Sprinkle with grated reduced fat cheese before baking for 40 minutes
  7. Enjoy hot or cold (the quiche can be stored in the fridge for later!)


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

**Omit if you are vegetarian

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

Nutrition Facts

Amount Per Serving

Calories 300

% Daily Value

Total Fat 10 g


Total Carbohydrates 25 g


Protein 22 g


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Recipe by Nics Nutrition at