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Recipes for low-calorie quiche

Recipes for low-calorie quiche
Photo: PR
  1. Book Recommendation
  2. Potato and courgette cake
  3. Mangoldwähe
  4. Vegetable quiche with anchovies

Quiche: Tasty, low-calorie recipes

Hearty, juicy, delicious - and ingeniously simple! With one of our recipes for a delicious quiche, you'll instantly conjure up a spicy cake for yourself and your guests. On top of that, our quiche creations are especially low in calories!

Juicy zucchini quiche, hearty winter quiche or rather a light, Mediterranean version? In addition to the classic Quiche Lorraine, there are countless quiche creations that make our connoisseur's heart beat faster. From small round mini-cakes to the large baking sheet portion for the party guests - with the cookbook "Quiches - freshly tempting from the oven" by Tanja Dusy you will find the right piquant cake for every occasion!

The classic quiche consists of a shortcrust pastry made from flour, a pinch of salt, plenty of butter, possibly an egg and some water or milk. When it comes to the surface, there are no limits to our imagination! Whether with bacon, fish or vegetarian, with mixed vegetables or only with the favorite variety - here everything is allowed, which tastes good. Finally, cheese serves as a binder and gives the quiche a slightly spicy note. So that you can enjoy the hearty pastries with a clear conscience, we have put together three delicious recipes for particularly low-calorie quiches for you.

Book Recommendation

What to do if the quiche burns up? And if it does not work out with the roll out? Can I also make shortcrust pastry in stock? In addition to around 30 recipes for delicious quiches of all kinds, Tanja Dysy's cookbook also contains practical tips for a relaxed baking pleasure.

"Quiches - fresh from the oven seductive" by Tanja Dusy (order 8 Euro, GU Verlag) here at >>

Potato and courgette cake

preparation time

Let go 30 minutes45 minutesBook time: 45 minutes

Approximately 285 kcal per piece, 12 g EW, 16 g F, 23 g KH

Ingredients for 12 pieces

For the dough:

¼ cube of yeast (about 10 g) ½ teaspoon sugar150 ml lukewarm milk150 g flour120 g wheat wholemeal flour80 g soft butterSalt butter for the mold flour for working

For covering:

400 g of boiled potatoes (from the previous day) 2 zucchini1 onion1 clove of garlic75 g black olives (without stone) 5 sprigs of thyme½ bunch of parsley2 tablespoon olive oil salt pepper100 g greyerzer250 g thin quark150 ml milk4 eggs

That's how it's done

For the dough, crumble the yeast into a small bowl, mix with sugar and 50 milliliters of milk and let it rest covered for about 15 minutes. Mix both types of flour with a teaspoon of salt. Add butter and 100 milliliters of milk, knead everything with the dough hooks of the hand mixer to a smooth dough. Dust with flour and cover in a warm place for about 45 minutes.

Meanwhile, peel potatoes for the toppings, clean the zucchini and wash. Cut both into small cubes separately. Peel onion and garlic and chop finely. Cut the olives into rings. Wash the thyme and parsley, shake dry, finely chop the leaves. Heat the oil in the pan and fry the onion and garlic. Add the zucchini cubes, salt, pepper and stir-fry until browned. Stir in the thyme and remove the pan from the heat.

Preheat the oven to 200 degrees, grease the mold. Knead the dough and roll out on a little flour. Interpret the shape with it, forming a border. Rub the cheese. Whisk the quark, milk and eggs well, season with salt and pepper. Mix potatoes, zucchini, olives, cheese and parsley and spread on the pastry. Pour over the sauce and bake in the oven on a medium rack for about 40 to 45 minutes until golden brown. Remove and allow to cool briefly before cutting.


preparation time

40 minutes

Baking time: 35 minutes

190 kcal per piece, 7 g EW, 13 g F, 12 g KH

Ingredients for 12 pieces

For the dough:

180 g of flour, salt, 60 g of cold butter

For covering:

750 g chard1 large onion, 1 clove of garlic, 2 tablespoons pepper oil2-3 tablespoons white wine (as desired) 1 teaspoon granulated vegetable broth250 g ricotta100 g cream2 eggsfresh grated nutmeg2 tablespoons grated Parmesan butter for the mold flour for working

That's how it's done

Grind flour with ¼ tsp salt and butter flakes between hands. Add 90 milliliters of cold water and knead into a smooth dough. Wrap in foil and let cool for about 30 minutes.

Meanwhile, for the topping remove the stalk from the chard, wash the leaves and shake dry. Cut the stems into strips half a centimeter wide, cut the leaves into strips about one centimeter wide. Peel and dice the onion and garlic. Heat the oil in a pan and fry the onion and garlic in a glass. Add chard stalks and sauté for about three minutes while stirring. Add salt and pepper. Add wine, 100 milliliters of water and powdered brew, cook over medium heat for about five minutes. Stir in chard leaves and let them collapse.

Preheat the oven to 220 degrees, grease the mold, roll out the dough on a small amount of flour, place in the mold, forming an edge. Whisk ricotta, whipped cream and eggs, season with salt, pepper and nutmeg. Possibly squeeze the mangold, spread with Parmesan cheese on the dough, pour the cast over it. Bake in the oven on a medium rack for 30 to 35 minutes until golden brown.

Vegetable quiche with anchovies

Preparation time:

45 minutes

Baking time:

30 minutes

Approximately 265 kcal per piece, 7 g EW, 18 g F, 19 g KH

Ingredients for 12 pieces

For the dough:

150 g flour100 g wholegrain flour salt125 g cold butter1 egg butter for the mold flour for working

For covering:

1 eggplant (about 250 g) 1 zucchini (about 200 g) 600 g red peppers4 sticks celery1 large onion1 garlic clove1.5 tablespoons capers1 glass anchovies (50 g) 6 tablespoons olive oil salt pepper1 can tomato pieces (400 g) sugar 1 teaspoon dried oregano100 g cream2 Eggs 2 tablespoons of grated Parmesan

That's how it's done

Cut the butter into little flakes or place in the freezer for about 20 minutes and grate on the raw food grater. Mix the flour with about half a teaspoon of salt. Put the butter on it and grate everything between the hands to fine crumbs. Add one egg and two to four tablespoons of water and knead into a smooth dough. Form the dough into a ball, wrap in cling film and let it rest in the fridge for about 30 minutes.

In the meantime, clean and wash the vegetables for the toppings, cut eggplant into pieces about one and a half centimeters in size. Quarter the zucchini and, like the peppers, cut into pieces about one centimeter in size. Halve the celery stalk lengthways and cut into small pieces. Peel onion and garlic and chop finely. Chop capers small. Wash the anchovies, pat dry and cut small.

Heat two tablespoons of oil in a pan and sauté the peppers and celery. Also salt, pepper and remove. Brown onion and garlic in the remaining oil golden yellow. Add tomatoes, season with salt, pepper, two pinches of sugar and oregano. Cook under high heat with occasional stirring for 15 to 20 minutes until almost all the liquid has evaporated. Stir in capers and anchovies at the end of the cooking time and mix with the vegetables.

Preheat the oven to 200 degrees, grease the mold. Roll out the dough on a small amount of flour, place it in the mold and form an edge. Whisk the cream and eggs, salt and pepper. Mix vegetables with Parmesan and spread on the dough, pour over. Bake in the oven on a medium rack for 50 to 45 minutes until golden brown. Allow to cool briefly before cutting.

Recipes: More ideas on SHAPE Online >>