Here’s a Mediterranean Diet–Friendly version of the Classic Quiche Lorraine — rich, creamy, and satisfying, but made lighter with heart-healthy ingredients and plenty of flavor 🌿🥚
🥧 Classic Quiche Lorraine (Mediterranean Diet Style)
Ingredients:
For the crust (optional — or use crustless version):
- 1 ½ cups whole-wheat flour (or oat flour or almond flour blend)
- 3 tbsp extra virgin olive oil
- 3 tbsp cold water
- Pinch of sea salt
For the filling:
- 1 tbsp extra virgin olive oil
- 1 small onion, finely chopped
- 2 cups baby spinach or chopped zucchini (optional veggie boost)
- 4 large eggs
- 1 cup plain Greek yogurt (or ¾ cup Greek yogurt + ¼ cup milk)
- ½ cup crumbled feta cheese or grated part-skim mozzarella
- 3 oz smoked salmon or turkey bacon (instead of traditional pork bacon)
- ¼ tsp black pepper
- ⅛ tsp nutmeg (optional)
- 2 tbsp chopped fresh parsley or basil
Instructions:
- Preheat oven to 375°F (190°C).
Lightly grease a 9-inch pie dish or tart pan with olive oil. - Make the crust (optional):
- In a bowl, combine flour, olive oil, water, and salt.
- Mix until a dough forms, then press it evenly into the pie dish.
- Pre-bake for 10 minutes, then set aside.
- Prepare the filling:
- In a skillet, heat olive oil and sauté onions until soft.
- Add spinach or zucchini (if using) and cook until wilted.
- Remove from heat and let cool slightly.
- Mix the custard:
- In a bowl, whisk eggs, Greek yogurt, pepper, nutmeg, and herbs until smooth.
- Stir in cheese and the cooked veggies.
- Assemble the quiche:
- Spread salmon or turkey bacon pieces evenly on the crust (or in greased dish if crustless).
- Pour the egg mixture on top.
- Bake:
- Bake for 30–35 minutes, or until the center is set and the top is lightly golden.
- Cool for 10–15 minutes before slicing.
🍅 Mediterranean Diet Notes:
- Uses olive oil instead of butter.
- Incorporates Greek yogurt for a creamy yet light texture.
- Replaces processed meats with salmon or turkey bacon for omega-3s and lean protein.
- Packed with fresh herbs and veggies for extra nutrients and antioxidants.
Serving Tips:
Serve warm or chilled with:
- A side salad of arugula, cherry tomatoes, and olives,
- Or roasted Mediterranean vegetables.
Would you like me to give you a crustless version (lower in carbs, higher protein), or keep the whole-grain crust?
