Asparagus and Scallion Quiche on Whole Wheat Crust

Asparagus and Scallion Quiche – Creamy eggs full of fresh asparagus and green onions baked in crispy whole wheat crust. A simple, healthy alternative to the classic brunch crowd-pleaser.

I put so so much time and effort into this recipe, its ridiculous!

Well the actual cooking part wasn’t that bad, but I decided to take photos every step of the way. In the end the 1 hour 20 minute total time probably came to around 2 and half hours.

The hardest part was the final shot of the cooked quiche. I just couldn’t get the right set up, background, props, or even lighting!

Took at least a hundred pictures and I wasn’t super satisfied with even one of them. So I ended up not even posting this recipe on Instagram. It just didn’t seem worthy enough and wouldn’t really attract much attention.

But I did like the taste though – ate the entire quiche at once – so I really wanted to share the recipe here.

This is where a website blog comes in handy; No worries about a niche audience just looking for pretty pictures. Just quality recipes.

What’s a Quiche?

Its kind of like a breakfast pie or breakfast tart thats made by filling an egg-cheese-meat-vegetable into a pastry/pie crust and then baking it.

Something like fancy baked eggs or a baked omelette in a crust.

Healthy Quiche?

The cheese and pastry crust adds a lot of fat and unwanted calories to the recipe, so here’s how I health-ified it:

• Made a whole wheat pie crust using whole wheat flour, greek yogurt and baking powder. Its made the same way as a normal crust (par baking with weights and then cooking all the way though) so it gets that slight crispy edge but is fat free.
• To keep it low fat, I made this quiche without cheese.
• The filling is just eggs, but instead, I used liquid eggs to keep the cholesterol low. They’re made of just egg white. In place of that, you can also use just egg whites.
• Loaded it with asparagus and green onions for that veggie intake.

So in the end, this is just a basic asparagus, green onion and eggs quiche that’s super easy to make, but is like a fancy dinner!

Its freezer friendly so you can make this ahead of time and keep it in the freezer for a rainy day.

Its a great meal prep breakfast or lunch recipe too because you can keep it in the fridge for a few days too. Meal prep eggs are really one of the easiest breakfasts out there!

Asparagus and Scallion Quiche on Whole Wheat Crust

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Prep Time5 minutes mins

Cook Time1 hour hr 15 minutes mins

Total Time1 hour hr 20 minutes mins

Servings: 1 9″ quiche

Calories: 175kcal

Course: Breakfast, Main Course

Cuisine: French

Asparagus and Scallion Quiche – Creamy eggs full of fresh asparagus and green onions baked in crispy whole wheat crust. A simple, healthy alternative to the classic brunch crowd-pleaser.

Ingredients

Crust:

• 6 Tbsp Whole Wheat Flour, 75g
• ¾ tsp Baking Powder
• 7 Tbsp Non-Fat Greek Yogurt, about 85g

Veggies:

• ½ tsp Olive Oil
• ¼ cup Onion, Chopped, 40g
• ⅔ cup Asparagus, Chopped, 120g
• ⅓ cup Green Onions/Scallions, Sliced, 53g
• 1 Tbsp Parsley, Chopped

Eggs:

• 4 Eggs
• 1 cup Almond Milk
• 1 tsp Italian Seasoning, or Oregano
• ½ tsp Garlic Powder
• ¼ tsp Salt
• ¼ tsp Pepper

Instructions

Prepare crust:

• Mix the flour and baking powder, and add the yogurt a little at a time.
• Mix it with a spoon first, and then knead it uniformly. Don’t let it get too sticky.
• Roll crust out and fit into 9 inch pie dish. Trim any excess and crimp the edges.
• Line the pie dough with parchment paper and add pie weights or beans to weigh the paper down.
• Bake for about 15 minutes, remove the weights, bake for another 5 minutes and then allow to cool, about 10 minutes.

Make filling:

• Combine eggs, milk, and seasonings in a medium bowl and whisk until completely blended.
• Cut off woody stems of asparagus and cook in ¾ inch high boiling water in a pan for 5 minutes. Transfer to cold water to stop cooking.
• Sauté onions on a non-stick pan with heated oil for about 3 minutes on medium heat.
• Add asparagus and green onions, and toss for another minute.

Assemble:

• Spread the asparagus-onion mix evenly on the bottom of the crust, and top with parsley.
• Pour the egg mixture over the fillings.
• Bake for about 45-50 minutes, or until a knife inserted in center comes out clean. Center will be wobbly, but will solidify when cooled.
• Allow to cool for about 20 minutes before cutting.
• Serve as you please: warm, at room temperature, or even cold!

Notes

Storage:

• Refrigerator: Tightly wrapped in plastic or foil wrap for 3-4 days. Reheat in 350°F oven for 20 mins.
• Freezer: Wrapped in airtight freezer safe wrap for 1-2 months. Reheat in 350°F for 20 minutes if thawed or 30 minutes if frozen.

Nutrition:

• Servings: 1 9” Quiche | Serving size: ¼ quiche
• Calories: 175kcal
• Fat: 6.8g | Saturated fat: 1.7g
• Carbohydrates: 18.5g | Fiber: 3.2g | Sugar: 2.4g
• Protein: 12.3g