Low-Fat Mushroom Quiche Recipe

This low-fat mushroom quiche is a savory, earthy, and utterly satisfying meal that keeps things light with just under 5 grams of fat per slice. Featuring a medley of sautéed mushrooms, onions, and herbs, this crustless quiche delivers full-on flavor without the extra calories or cholesterol. It’s perfect for vegetarians, low-fat diets, or anyone who wants a wholesome brunch or meal prep option.

About This Recipe

This quiche is all about richness without heaviness. The mushrooms bring an umami-packed, meaty bite, while the eggs and reduced-fat cheese create a creamy, fluffy texture. Each slice has that golden top, soft center, and bursts of herbed mushroom flavor that make it feel like comfort food in disguise.

It’s quick to prep and reheats beautifully. Serve it with a simple green salad or roasted tomatoes for a well-rounded, nutritious meal any time of day.

Why This Recipe Belongs in Your Diet

Mushrooms are low in fat and calories but high in flavor, fiber, and minerals like selenium and potassium. By using egg whites, fat-free milk, and reduced-fat cheese, you drastically lower the fat content while keeping the quiche rich and protein-packed.

What You’ll Need (Ingredients)

This recipe highlights the savory depth of mushrooms with simple ingredients that keep it light and clean.

• Sliced Mushrooms, 2 cups (white, cremini, or a mix): Cook down for maximum flavor and texture.
• Egg Whites, 6 large: Keeps the protein high and fat low.
• Whole Eggs, 2 large: Adds creaminess and helps bind the filling.
• Fat-Free Milk, 1 cup: Maintains moisture and softness without adding fat.
• Yellow Onion, 1 small, finely chopped: Adds sweetness and aroma.
• Garlic, 2 cloves, minced: Enhances the earthy flavor of mushrooms.
• Reduced-Fat Swiss Cheese, ½ cup, shredded: Adds a nutty finish that pairs perfectly with mushrooms.
• Salt, ½ teaspoon: Balances and brings out all the savory notes.
• Black Pepper, ¼ teaspoon: A little kick to keep it interesting.
• Dried Thyme, ½ teaspoon: Adds herby depth without overpowering.

How to Make Low Fat Mushroom Quiche

1. Preheat your oven to 375°F and spray a 9-inch pie dish with nonstick spray.
2. Sauté the onion and garlic in a nonstick skillet for 2–3 minutes, then add mushrooms and thyme. Cook until mushrooms are browned and any liquid has evaporated.
3. Whisk egg whites, whole eggs, and milk in a large bowl. Stir in salt and pepper.
4. Add mushroom mixture and cheese to the eggs and stir to combine.
5. Pour into the prepared dish and smooth the top.
6. Bake for 35–40 minutes, or until the quiche is golden and set in the center.
7. Let rest for 10 minutes before slicing.

Recipe Tips and Variations

• Add spinach or kale for extra greens.
• Use part-skim mozzarella or low-fat cheddar for a different flavor profile.
• Mix in chopped fresh parsley or basil before baking for brightness.
• Make individual servings in muffin tins for grab-and-go breakfasts.

How to Store Leftovers

Store in the fridge in an airtight container for up to 4 days. Freeze individual slices for up to 2 months. Reheat gently in the oven or microwave.

Nutrition Facts

Serving Size: 1 slice (1/6 of quiche)
Calories: 135 kcal
Fat: 4.9 g
Carbohydrates: 4 g
Protein: 13 g
Sodium: 280 mg

Try More Recipes:

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