Low-Fat Ham and Cheese Quiche Recipe

This low-fat ham and cheese quiche brings all the comfort of the classic dish—savory ham, melty cheese, fluffy eggs—without the heaviness. At under 6 grams of fat per slice, it’s a smart way to enjoy a protein-packed, lower-calorie breakfast or brunch that still satisfies. It’s perfect for low-fat and high-protein diets, especially when you’re looking for something hearty yet light.

About This Recipe

Every slice is full of warm, cheesy goodness with tender pieces of lean ham and a smooth, custard-like egg base. The flavor is nostalgic and satisfying, but the texture is lighter thanks to a crustless design and reduced-fat ingredients.

This quiche is easy to prepare, reheat, and customize. It’s great for using up leftover ham and works well for meal prepping. Serve it hot from the oven, or enjoy it cold as a quick grab-and-go breakfast or lunch.

Why This Recipe Belongs in Your Diet

Diced lean ham provides protein and bold flavor with minimal fat. Using fat-free milk, egg whites, and a bit of reduced-fat cheese keeps the total fat low while still giving you that creamy, cheesy quiche experience.

What You’ll Need (Ingredients)

This classic combo comes together with simple, everyday ingredients and smart low-fat swaps.

• Lean Diced Ham, ¾ cup: Use ham labeled 96% fat-free or lower; trim any visible fat.
• Egg Whites, 6 large: Lower fat and cholesterol but still full of high-quality protein.
• Whole Eggs, 2 large: A little yolk helps with richness and structure.
• Fat-Free Milk, 1 cup: Keeps the quiche moist and creamy with no added fat.
• Yellow Onion, 1 small, finely chopped: Adds a touch of natural sweetness and aroma.
• Reduced-Fat Shredded Cheddar, ½ cup: Melts well and adds that classic ham-and-cheese flavor.
• Salt, ½ teaspoon: Balances the richness of the eggs and ham.
• Black Pepper, ¼ teaspoon: Adds a little warmth and depth.
• Dried Mustard Powder, ¼ teaspoon (optional): Boosts the cheese flavor without extra salt or fat.

How to Make Low Fat Ham and Cheese Quiche

1. Preheat oven to 375°F and lightly spray a 9-inch pie dish with nonstick cooking spray.
2. Sauté onion in a nonstick skillet over medium heat for 3-4 minutes until soft. Let cool slightly.
3. Whisk egg whites, whole eggs, and milk in a large bowl. Stir in salt, pepper, and mustard powder (if using).
4. Add diced ham, onion, and cheese to the egg mixture and stir gently.
5. Pour the mixture into the prepared pie dish and spread evenly.
6. Bake for 35–40 minutes, or until the center is just set and lightly golden on top.
7. Let cool for 10 minutes before slicing and serving.

Recipe Tips and Variations

• Use a sharp cheddar to get maximum flavor with less cheese.
• Try adding chopped spinach or bell pepper for extra color and fiber.
• Make it spicy with a dash of hot sauce or cayenne in the egg mix.
• For mini quiches, pour into a muffin tin and bake for 20–25 minutes.

How to Store Leftovers

Store leftovers in an airtight container in the fridge for up to 4 days. You can also freeze individual slices for up to 2 months. Reheat in the microwave or oven until warm.

Nutrition Facts

• Serving Size: 1 slice (1/6 of quiche)
• Calories: 140 kcal
• Fat: 5.6 g
• Carbohydrates: 3 g
• Protein: 15 g
• Sodium: 410 mg

Try More Recipes:

• Low-Fat Egg White Quiche Recipe
• Low-Fat Broccoli Quiche
• Low Fat Breakfast Quiche Recipe
• Low Fat Asparagus Quiche Recipe