Super Easy, Low Calorie Breakfast Quiche: The Best Weekend Breakfast
Start the day off completely satisfied with this wonderful, low-calorie breakfast casserole. Perfect for the weekend! It’s really simple to make and freezes great too. Each serving has just 147 calories and 4 grams of fat. It's sooo yummy! Are you a breakfast-for-dinner fan? If you answered yes, you'll love this recipe!
Why You'll Love This Super Easy, Low Calorie Breakfast Quiche: The Best Weekend Breakfast
This Super Easy, Low Calorie Breakfast Quiche is the perfect way to start your weekend. It's a delicious and nutritious meal that's easy to prepare and packed with flavor. With its flaky crust, creamy egg filling, and savory vegetables, this quiche is sure to satisfy even the heartiest appetites. Plus, it's a great way to use up leftover vegetables. Whether you're a busy parent, a health-conscious individual, or simply someone who loves a good brunch, this quiche is the perfect choice.Ingredients For Super Easy, Low Calorie Breakfast Quiche
- Frozen Hash Brown Potatoes: These pre-shredded potatoes offer convenience and a hearty texture, making them a perfect base for this low-calorie quiche. They're also a good source of complex carbohydrates, providing sustained energy throughout the morning.1
- Lean Ham: This lean protein source adds a savory flavor and boosts the nutritional profile of the quiche. Opt for a high-quality, low-sodium ham to minimize added sodium.
- Red Bell Pepper: A vibrant and versatile vegetable, red bell peppers bring a burst of color and sweetness to the dish.2 They're packed with vitamin C, an essential antioxidant that supports immune function.3
- Onion: This culinary staple adds depth of flavor and aroma to the quiche. Onions are a good source of sulfur compounds, which may offer various health benefits, including reduced inflammation.4
- Eggs: A nutritional powerhouse, eggs provide high-quality protein, essential vitamins, and minerals.5 They're a versatile ingredient that can be used in countless dishes, making them a staple in many kitchens.6
- Egg Whites: A lean protein option, egg whites offer a lower-calorie alternative to whole eggs.7 They're perfect for those who want to reduce their calorie intake without sacrificing protein.
- Campbell's Healthy Request Cream of Mushroom Soup: This low-fat, low-sodium soup adds a creamy texture and savory flavor to the quiche. It's a convenient way to elevate the taste of your dish without adding unnecessary calories.
- Fat-Free Milk: A healthier alternative to whole milk, fat-free milk provides essential nutrients like calcium and vitamin D without the excess fat. It helps to create a creamy and custardy filling for the quiche.
- Reduced-Fat Cheddar Cheese: This lower-calorie cheese adds a rich, cheesy flavor and a satisfying texture to the quiche. It's a great way to indulge in cheese without overindulging in calories.
Crafting a Delicious and Healthy Breakfast Quiche
Preparation:- Preheat Your Oven: Set your oven to 400°F (200°C). This temperature ensures a perfectly cooked quiche with a golden-brown top.
- Prep Your Pan: Coat a 9x9-inch baking pan with cooking spray. This prevents sticking and makes for easy cleanup.
- Combine Your Veggies and Protein: In a large bowl, mix together frozen hash brown potatoes, chopped ham, red bell peppers, and onions. This mixture forms the base of your quiche, providing a hearty and satisfying filling.
- Create the Custard: In a medium bowl, whisk together eggs, egg whites, condensed soup, milk, and black pepper. This creamy mixture will bind the ingredients together and create a delicious custard.
- Combine Wet and Dry: Pour the custard mixture over the vegetable and meat mixture. Toss gently to combine, ensuring that all ingredients are evenly coated.
- Transfer to Pan: Pour the combined mixture into the prepared baking pan.
- Cover and Bake: Cover the pan with foil and bake for 30 minutes. This initial baking time allows the quiche to set and the filling to cook through.
- Uncover and Finish: Remove the foil and sprinkle the top of the quiche with shredded cheddar cheese. Bake for an additional 20 minutes, or until the cheese is melted and bubbly, and the quiche is golden brown.
- Cool and Slice: Let the quiche cool slightly before cutting into 6 slices. Use a spatula to carefully remove each slice.
- Freeze for Later: This quiche freezes beautifully! Wrap individual servings tightly and store them in the freezer for a quick and easy breakfast or lunch.
- Fresh is Best: While frozen hash browns are a convenient option, using fresh potatoes can elevate the flavor and texture of your quiche.
- Experiment with Fillings: Don't be afraid to customize your quiche with different vegetables, cheeses, or meats. Consider adding spinach, broccoli, or mushrooms for a nutrient boost. For a vegetarian option, substitute the ham with extra vegetables or tofu.
- Reheating Tips: To reheat a frozen quiche, thaw it overnight in the refrigerator. Reheat it in a preheated oven at 350°F (175°C) until warmed through. Alternatively, you can reheat individual slices in the microwave.
- Make Ahead: Prepare the quiche filling a day in advance and refrigerate it. This can save time in the morning.
- Customize Your Crust: For a healthier option, consider using a whole-wheat crust or a cauliflower crust.
Helpful Tips About this Recipe
Helpful Tips About this Recipe:
Shopping Tips
Diced frozen hash brown potatoes can be found in the freezer section of most supermarkets. They come diced and contain no fat, just potatoes. Diced potatoes work much better for this recipe than shredded ones. Trader Joe’s sells (8 oz) packages of Black Forest ham. It’s uncured and contains ‘no nitrates.’ In addition, most health food markets sell this type of ham. Or, use your favorite lean ham such as Oscar Meyer. Whenever a recipe calls for using eggs, I love Eggland’s Best eggs! They have less saturated fat, less cholesterol, more Vitamin D, more Vitamin E, and double the Omega 3 than regular eggs. Most supermarkets see them in the egg aisle. WW Freestyle SmartPoints 3-Blue
WW SmartPoints 4-Green
Shopping Tips
Diced frozen hash brown potatoes can be found in the freezer section of most supermarkets. They come diced and contain no fat, just potatoes. Diced potatoes work much better for this recipe than shredded ones. Trader Joe’s sells (8 oz) packages of Black Forest ham. It’s uncured and contains ‘no nitrates.’ In addition, most health food markets sell this type of ham. Or, use your favorite lean ham such as Oscar Meyer. Whenever a recipe calls for using eggs, I love Eggland’s Best eggs! They have less saturated fat, less cholesterol, more Vitamin D, more Vitamin E, and double the Omega 3 than regular eggs. Most supermarkets see them in the egg aisle. WW Freestyle SmartPoints 3-Blue
WW SmartPoints 4-Green
| SKINNY FACTS: for 1 skinny slice 147 cal, 4g fat, 1.5g, sat. fat, 78mg chol, 13g prot, 13g carbs, 2g fiber, 365mg sod, 2g sugar |
| FACTS: for Freestyle SmartPoints 108 calories, 1g sat. fat, 2g sugar, 9g protein |
Super Easy, Low Calorie Breakfast Quiche: The Best Weekend Breakfast
Ingredients
Ingredients for Quiche:
- 2 cups frozen hash brown potatoes (not thawed) diced not shredded, see shopping tips
- 1 cup (4 ounces) lean ham, chopped, see shopping tips
- ½ cup red sweet pepper, chopped
- ½ cup onion, chopped
- 2 eggs, see shopping tips
- 4 egg whites
- ⅔ cup from a (10 ¾ oz) can Campbell’s Healthy Request cream of mushroom soup (condensed)
- ¼ cup fat-free milk
- Black pepper, to taste
Ingredients for Topping:
- ½ cup reduced-fat cheddar cheese, shredded
Instructions
- Preheat oven to 400 degrees. Coat a 9 x 9-inch baking pan with cooking spray.
- In a large bowl, mix together the frozen hash browns, ham, red bell peppers, and onions. In a medium bowl, whisk together eggs, egg whites, condensed soup, milk, and black pepper. Pour over potato mixture and toss to mix. Add mixture to baking pan. Cover with foil and bake for 30 minutes. Remove foil, sprinkle with cheese and bake an additional 20 minutes until golden brown and cheese is melted.
- Cut into 6 slices. Using a spatula, carefully remove each slice.
- This casserole freezes great once baked. I like to wrap into individual servings and store in the freezer. Great for a quick breakfast any day of the week!
Nutrition
Serving: 1sliceCalories: 147kcalCarbohydrates: 13gProtein: 13gFat: 4gSaturated Fat: 1.5gCholesterol: 78mgSodium: 365mgFiber: 2gSugar: 2gBlue Smart Points: 3Green Smart Points: 4Plus Points: 3
Tried this recipe?Let me know how it was!
Looks great! I am not, however, understanding the Skinny vs. Freestyle nutritional values breakdown. Why is there less calories for Freestyle? Did I miss something? Is a person on Freestyle eating a different size serving??
Nicole, Freestyle refers to the new Weight Watchers program. There are more free/zero point foods other than most fruits and vegetables which have always had zero SmartPoints. Now Weight Watchers has added a whole bunch of new foods to the “free” list. These foods get to be subtracted from the Skinny Facts. I include the Freestyle or SmartPoints because so many of my followers have asked me to. If you are not on Weight Watchers, just refer to the Skinny Facts for each recipe.
I hope this helps!
My best,
Nancy
Niccole, the Freestyle program has a list of 200 zero point foods. They’re not free and we’re being told to limit servings since they do contain calories. Eggs is one of the zero point foods. Although there are 200 items on the list, it’s deceiving because vegetables and fruits are zero points and each vegetable and fruit is listed along with spices, each listed individually totaling 200. Also included in the zero point foods are beans, white meat chicken and turkey, and tofu, which are low point foods anyway. Additionally, if one had 30 smart points to use one now has only 23 daily points to use. Deducting 7 points, at least for me, did not improve my choices. I am still following the smart points plan. With Freestyle I actually gained weight, it just didn’t work. It’s like telling a drug addict to just have a little. If I could control my over-eating I wouldn’t need WW.
I’m actually on a low Cal diet these days and was searching for recipes that are not only Low Cal but also DELICIOUS and I found one here. I’m so glad you have this recipe up. I tried it yesterday and it turned out to be so good. Thank you so much for this. I’m going to be bookmarking your blog and also tell my sister about this awesome recipe because she is also on a diet.
Thank You & Keep It Up because I’m going to be visiting back soon for more awesome recipes.
Amy Smith
Baltimore, MD
Thank you so much for the sweet message. All the best to you Amy!
Regards,
Nancy
I am planning on making this “Quiche” for a ladies luncheon and I need several other dishes to finish out my menu.
Thank you … I appreciate any suggestions.
Jacque,you could serve this quiche with Caesar Asparagus and a big fruit salad. Here’s the link to this recipe: https://29betterlife-offers.com/recipes/caesar-asparagus-low-calorie-big-on-deliciousness/%3C/a%3E%3C/p%3E
How many servings are in this recipe?
Michelle, this recipe makes 6 servings. Any leftovers freeze great!
My best,
Nancy
Hi there
Possibly a daft question but I was wondering what you meant about the cream of mushroom soup being condensed?
Is this something I need to do before I make the quiche?
Tim what I mean about the soup is normally when using this type of soup, you dilute it first with water before you heat and serve it. In my recipe you don’t dilute with water, just open the can and use it condensed.
I hope this helps.
Enjoy!
My best,
Nancy
How do you heat from individual servings from the freezer?
You can defrost 2 ways Janice. Either remove from freezer and defrost overnight in the refrigerator or heat in the microwave for a few minutes until defrosted and heated.
All the best,
Nancy
I LOVE this recipe, have been making for years and many of my friends and family also now make it. It was slightly challenging when I had to go gluten free (and not wanting to spend an exorbitant amount on store bought condensed soup). I found on Pinterest (bless Pinterest, also where I found this recipe) how to make it at home and it works wonderfully with this recipe. Just started making a double batch to freeze and works perfectly in a 9×13 pan. I can’t say enough how delicious, while being low calorie, this dish is! Make it today!!!
I’m sooo happy you are enjoying this recipe, Tessa. Thanks so much for sharing your story! I actually have many gluten-free recipes on Skinny Kitchen. Here’s the link to see them-Gluten-free.
My very best wishes,
Nancy
Can you make this recipe with 6 whole eggs instead of 2 plus 4 egg whites? I hate to waste yolks if it’s not necessary. Thank you in advance for your response! I’m new to your site and really appreciate your shopping tips!
Yes, you sure can use the whole eggs for this recipe, Andrea. But 2 egg whites are equal to 1 large egg so you would use 4 large eggs not 6 eggs.
I hope you thoroughly enjoy this lovely breakfast casserole!
My best,
Nancy
I love this recipe and make it frequently. It one of my favorite and is so easy to make. I divide it and use it throughout the week. It really helps planning ahead. Again thanks for a great recipe.
What a nice review, Mary. I’m so happy you love this breakfast casserole!
Thanks for letting me know.
All the best,
Nancy
what can you use instead of cream of mushroom soup? My family does not like mushrooms.
You could use the Campbell’s Healthy Request Cream of Chicken or Cream of Celery soup.
I hope you enjoy it.
My very best,
Nancy