Low-Fat Salmon and Broccoli Quiche Recipe

This low-fat salmon and broccoli quiche is a wholesome, protein-rich option that feels indulgent but clocks in at just 7 grams of fat per slice. Packed with flaky pink salmon, tender broccoli florets, and a creamy, savory egg filling, it’s a nutrient-dense choice for anyone seeking healthy, low-fat, high-protein meals. Using Greek yogurt and egg whites keeps it light, while still offering big flavor and satisfying texture—perfect for clean eating or weight management plans.

About This Recipe

Every bite of this quiche delivers buttery salmon and bright green broccoli nestled in a creamy custard that’s both soft and savory. The flavors are enhanced by a hint of dill and just the right amount of sharpness from reduced-fat cheese.

It’s perfect for brunch, lunch, or an easy weeknight dinner. Since it’s great served warm or cold, you can slice it up for weekly meal prep or bring it to a potluck or picnic for a diet-friendly crowd-pleaser.

Why This Recipe Belongs in Your Diet

Canned or cooked salmon adds lean protein and healthy omega-3 fats, while broccoli contributes fiber and antioxidants. The filling uses egg whites and fat-free Greek yogurt to cut fat and boost protein, making this quiche filling without being heavy.

What You’ll Need (Ingredients)

We’re combining pantry-friendly salmon with fresh broccoli and a few smart swaps to make this both flavorful and low in fat.

• 1 whole wheat pie crust: Choose a pre-made option with no trans fats and minimal added oils.
• 1 teaspoon olive oil: Just enough to sauté the broccoli without adding excess fat.
• 1 cup small broccoli florets: Adds color, fiber, and a fresh crunch.
• ¾ cup cooked salmon, flaked: Use canned or freshly cooked skinless salmon.
• 3 large egg whites: Helps create a light, set filling with less fat.
• 2 large eggs: Adds richness and structure without overloading on fat.
• ¾ cup fat-free plain Greek yogurt: Replaces cream and adds protein and tang.
• ½ cup reduced-fat shredded cheddar or Swiss cheese: Melts beautifully while keeping it light.
• ¼ teaspoon salt: Enhances the natural savory flavors.
• ¼ teaspoon black pepper: For a bit of heat.
• 1 teaspoon dried dill or 1 tablespoon fresh dill: Complements the salmon beautifully.

How to Make Low Fat Salmon and Broccoli Quiche

1. Preheat oven to 375°F (190°C). Place the pie crust into a 9-inch pie dish and set aside.
2. Cook the broccoli: Heat olive oil in a skillet over medium heat. Add broccoli and sauté for 3–5 minutes until just tender. Set aside to cool slightly.
3. Prepare the filling: In a bowl, whisk together egg whites, whole eggs, Greek yogurt, salt, pepper, and dill until smooth.
4. Combine ingredients: Stir in cooked salmon, broccoli, and shredded cheese.
5. Assemble the quiche: Pour the mixture into the crust and smooth the top.
6. Bake for 35–40 minutes until the center is set and the top is lightly golden.
7. Cool and serve: Let rest for 10 minutes before slicing.

Recipe Tips and Variations

• Swap broccoli for spinach or asparagus for a seasonal twist.
• Use leftover grilled or baked salmon for even more flavor.
• Sprinkle a little extra cheese on top before baking for a golden finish.
• No crust? Make it crustless in a greased pie dish for an even lower fat option.

How to Store Leftovers

Refrigerate in an airtight container for up to 4 days. To freeze, wrap individual slices in foil and store in a freezer-safe bag for up to 2 months. Reheat gently in the oven or microwave before serving.

Nutrition Facts

• Serving Size: 1 slice (1/8 of quiche)
• Calories: 180 kcal
• Fat: 7 g
• Carbohydrates: 17 g
• Protein: 16 g
• Sodium: 260 mg

Try More Recipes:

• Low-Fat Cheese and Onion Quiche Recipe
• Low-Fat Mushroom Quiche Recipe
• Low-Fat Bisquick Quiche Recipe
• Low-Fat Vegetable Quiche Recipe