Low-Fat Cheese and Onion Quiche Recipe

This low-fat cheese and onion quiche is a delicious twist on a classic comfort food, with only 6 grams of fat per slice. It’s a healthy, high-protein, and lower-calorie option that doesn’t compromise on flavor or texture. Instead of heavy cream and full-fat cheese, we use fat-free Greek yogurt, egg whites, and a reduced-fat cheese blend to create a savory, creamy filling packed with caramelized onion goodness. Whether you’re watching your fat intake or just want a lighter brunch or lunch, this quiche is pure satisfaction without the guilt.

About This Recipe

This quiche is creamy, rich, and packed with sweet, golden caramelized onions that perfectly complement the mild tang of reduced-fat cheese. The texture is smooth and custard-like, set in a crisp, golden whole wheat crust that gives every bite a gentle crunch.

It’s a great option for make-ahead breakfasts, light lunches, or even a savory dinner served with salad. You can bake it once and enjoy it all week—just warm up a slice whenever you need a quick, wholesome bite.

Why This Recipe Belongs in Your Diet

Using fat-free Greek yogurt instead of cream and cutting back on whole eggs helps reduce saturated fat significantly while boosting protein. Paired with onions, which add depth and natural sweetness without any added fat, this quiche is a satisfying, heart-smart choice.

What You’ll Need (Ingredients)

This recipe uses just a few smart swaps to keep things creamy and cheesy without the extra fat.

• 1 pre-made whole wheat pie crust: Look for one with no hydrogenated oils and minimal added fat.
• 1 tablespoon olive oil: Just enough to sauté the onions and bring out their sweetness.
• 2 medium yellow onions, thinly sliced: Caramelizes beautifully to add natural flavor and depth.
• 3 large egg whites: Help bind the filling while keeping fat content low.
• 2 large eggs: Adds richness and structure without going overboard on fat.
• 1 cup fat-free plain Greek yogurt: Gives the filling a creamy, tangy texture instead of using heavy cream.
• ¾ cup reduced-fat shredded sharp cheddar cheese: Sharp cheddar brings flavor punch with less cheese.
• ¼ teaspoon salt: Enhances all the savory flavors.
• ¼ teaspoon black pepper: For just the right amount of mild heat.
• ⅛ teaspoon nutmeg (optional): A subtle warm spice that complements the cheese and onion.

How to Make Low Fat Cheese and Onion Quiche

1. Preheat oven to 375°F (190°C). Place your pie crust in a 9-inch pie dish and set aside.
2. Caramelize the onions: Heat olive oil in a skillet over medium heat. Add sliced onions and cook, stirring occasionally, for 15–20 minutes until golden and soft.
3. Mix the filling: In a large bowl, whisk together the egg whites, whole eggs, Greek yogurt, salt, pepper, and nutmeg.
4. Stir in cheese and onions: Fold in the shredded cheddar and caramelized onions until evenly combined.
5. Assemble the quiche: Pour the mixture into the prepared pie crust and smooth the top.
6. Bake for 35–40 minutes or until the center is set and the top is lightly golden.
7. Cool and serve: Let the quiche cool for at least 10 minutes before slicing.

Recipe Tips and Variations

• Add chopped spinach or steamed broccoli for extra veggies.
• Swap cheddar for reduced-fat Swiss or mozzarella for a different flavor.
• Want it crustless? Pour the filling into a greased pie dish without a crust and reduce bake time slightly.
• Serve with a fresh green salad and a splash of balsamic for a complete light meal.

How to Store Leftovers

Store slices in an airtight container in the refrigerator for up to 4 days. You can also freeze individual slices by wrapping them tightly in foil and storing them in a freezer bag for up to 2 months. Reheat in the microwave or oven.

Nutrition Facts

• Serving Size: 1 slice (1/8 of quiche)
• Calories: 165 kcal
• Fat: 6 g
• Carbohydrates: 18 g
• Protein: 11 g
• Sodium: 240 mg

Try More Recipes:

• Low-Fat Mushroom Quiche Recipe
• Low-Fat Bisquick Quiche Recipe
• Low-Fat Vegetable Quiche Recipe
• Low-Fat Quiche Lorraine Recipe