Low Fat Asparagus Quiche Recipe

This low fat asparagus quiche is the perfect way to enjoy a fresh, spring-inspired meal without straying from your healthy goals. With under 6 grams of fat per slice, it combines the crisp tenderness of asparagus with a fluffy, protein-rich egg base and just enough reduced-fat cheese for a creamy finish. It’s a beautiful option for anyone following a low-fat, heart-healthy, or light vegetarian diet—elegant enough for brunch, simple enough for a weekday lunch.

About This Recipe

You’ll love how the slightly earthy flavor of asparagus softens and sweetens in the oven, pairing beautifully with eggs and a gentle sprinkle of cheese. The texture is soft and custardy, with the asparagus tips peeking through for a lovely presentation and satisfying bite.

This crustless quiche is ideal for make-ahead meals or meal prepping. You can serve it warm, cold, or reheated—and it’s just as delicious each time. It’s great for spring gatherings, Easter brunch, or a quick and balanced lunch during the week.

Why This Recipe Belongs in Your Diet

Fresh asparagus is packed with fiber, folate, and antioxidants, and it’s extremely low in calories. By skipping the crust and using egg whites plus low-fat dairy, this quiche cuts saturated fat while delivering high-quality protein and plenty of vitamins.

What You’ll Need (Ingredients)

This recipe highlights seasonal asparagus with a few simple, wholesome ingredients that keep it light and flavorful.

• Fresh Asparagus, 1 bunch (about 1 lb), trimmed and chopped: Choose firm spears with tight tips for best flavor and texture.
• Egg Whites, 6 large: Help lower the fat while keeping the protein high.
• Whole Eggs, 2 large: Add richness and structure without going overboard on fat.
• Low-Fat Milk, 1 cup: Keeps the quiche moist and tender.
• Yellow Onion, 1 small, finely diced: Adds subtle sweetness and savory flavor.
• Garlic, 2 cloves, minced: Enhances the earthy asparagus beautifully.
• Reduced-Fat Swiss Cheese, ½ cup shredded: Melts beautifully and adds a mellow, nutty taste.
• Salt, ½ teaspoon: Balances all the flavors.
• Ground Black Pepper, ¼ teaspoon: A light kick to brighten the dish.
• Fresh Thyme, 1 teaspoon (optional): Complements the asparagus with a touch of herbaceous depth.

How to Make Low Fat Asparagus Quiche

1. Preheat oven to 375°F and lightly spray a 9-inch pie dish with nonstick spray.
2. Sauté the onion and garlic in a nonstick pan over medium heat for 3-4 minutes until soft.
3. Add chopped asparagus to the pan and cook for 3-5 minutes until bright green and just tender. Remove from heat.
4. Whisk egg whites, whole eggs, and milk in a mixing bowl. Stir in salt, pepper, and thyme if using.
5. Combine asparagus mixture with the eggs, then stir in the cheese.
6. Pour the mixture into the pie dish and smooth the top.
7. Bake for 35–40 minutes, or until set in the center and lightly golden on top.
8. Let cool for 10 minutes before slicing and serving.

Recipe Tips and Variations

• Use leftover roasted asparagus for extra flavor.
• Swap Swiss for low-fat feta for a tangier bite.
• Add a handful of cherry tomato halves for color and brightness.
• Serve with a green salad and balsamic vinaigrette for a balanced meal.

How to Store Leftovers

Refrigerate leftovers in an airtight container for up to 4 days. You can freeze individual slices tightly wrapped for up to 2 months. Reheat in the oven or microwave until warmed through.

Nutrition Facts

• Serving Size: 1 slice (1/6 of quiche)
• Calories: 125 kcal
• Fat: 5.8 g
• Carbohydrates: 5 g
• Protein: 12 g
• Sodium: 300 mg

Try More Recipes:

• Low Fat Crustless Spinach Quiche Recipe
• Low Fat Zucchini Muffins
• Low Fat Zucchini Bread