Quiches are a great option for those looking to prepare a tasty lunch without spending hours in the kitchen. With crispy dough and varied fillings, they can be made with nutritious ingredients, such as vegetables, cheeses and lean proteins. In addition to being versatile, they can be served with different side dishes or consumed alone, guaranteeing a complete, delicious and balanced meal for everyday life.

Next, check out 5 easy and healthy quiche recipes to serve for lunch!

Ingredients

Massa

• 2 cups of wheat flour
• 100 g cold butter, cubed
• 1 ovo
• 1 tablespoon ice water (if necessary)
• 1 pinch of salt

Filling

• 2 tablespoons of olive oil
• 1/2 chopped onion
• 2 cloves of garlic, chopped
• 2 cups of tea spinach chopped
• 200 g diced ricotta
• 3 eggs
• 200 g of cream
• Salt, ground black pepper and grated nutmeg to taste

Preparation mode

Massa

In a container, place the wheat flour and salt and mix. Add the butter and mix with your fingertips until you get a moist crumb. Add the egg and mix until a homogeneous dough forms. If necessary, add ice water little by little. Then, line the bottom and sides of a springform pan with the dough and set aside.

Filling

In a pan, heat the oil over medium heat and sauté the onion until transparent. Add the garlic and cook for a few more moments. Add the spinach and sauté until wilted. Turn off the heat and let it cool.

In a container, beat the eggs with the cream until you obtain a homogeneous cream. Season with salt, black pepper and nutmeg. Add the sautéed spinach and ricotta and mix gently. Pour the filling over the dough and bake in a preheated oven at 180°C for around 35 to 40 minutes, or until set and lightly browned. Serve then.

Ingredients

Massa

• 1 cup wholemeal flour
• 2 tablespoons of olive oil
• 1 ovo
• Salt to taste

Filling

• 1 zucchini grated
• 150 g of cottage cheese
• 2 eggs
• 1/2 cup of milk
• Oregano, salt and ground black pepper to taste

Preparation mode

Massa

In a container, place the wholemeal flour, olive oil, egg and salt and mix until you obtain a homogeneous dough. Then, line the bottom and sides of a springform pan with the dough and set aside.

Filling

Place the grated zucchini in a sieve, add a pinch of salt and let it rest for a few minutes to eliminate excess water. Then, squeeze well with your hands or a clean cloth, removing as much liquid as possible.

In a bowl, beat the eggs with the milk until you obtain a homogeneous cream. Season with oregano, salt and black pepper. Add the zucchini and cottage cheese and mix well. Pour the filling over the dough and bake in a preheated oven at 180°C for about 35 minutes, or until set and lightly browned. Serve then.

3. Broccoli and cauliflower quiche

Ingredients

Massa

• 1 1/2 cup oat flour
• 1/2 cup whole wheat flour
• 3 tablespoons of olive oil
• 1 ovo
• 4 tablespoons of ice water
• 1 teaspoon of salt

Filling

• 1/2 cup of tea broccoli chopped
• 1/2 cup chopped cauliflower
• 200 g of cottage cheese
• 2 eggs
• 1/2 chopped onion
• Olive oil, salt, ground black pepper and nutmeg powder to taste

Preparation mode

Massa

In a bowl, mix the oat flour, whole wheat flour and salt. Add the oil, egg and ice water little by little, stirring until a homogeneous dough forms. Roll out the dough between two sheets of baking paper. With the dough, line a round quiche shape. Make holes in the base of the dough with a fork and place in a preheated oven at 180°C for 10 minutes. Book.

Filling

In a pan, heat the oil over medium heat and sauté the onion until transparent. Add the broccoli and cauliflower and cook for a few minutes, until slightly tender. Book. In a container, beat the eggs with the cottage cheese until you obtain a homogeneous cream. Season with salt, black pepper and nutmeg. Add the sautéed broccoli and cauliflower and mix well. Spread the filling over the dough and bake in a preheated oven at 180°C for about 35 minutes, or until set and lightly browned. Serve then.

Ingredients

Massa

• 2 cups of wheat flour
• 1 teaspoon of salt
• 1 teaspoon of chemical baking powder
• 1/2 cup of hot water
• 1/2 cup sunflower oil

Filling

• 2 tablespoons of olive oil
• 1/2 chopped onion
• 2 cloves of garlic, chopped
• 300 g of breast cooked chicken and cut into cubes
• 1 cup broccoli in small florets
• 1/2 red pepper cut into cubes
• 1/2 yellow pepper cut into cubes
• 3 eggs
• 200 g of cream
• Salt, ground black pepper and oregano to taste

Preparation mode

Massa

In a container, place all the ingredients and mix until smooth. Cover with plastic wrap and let rest for 10 minutes. Roll out the dough between two sheets of baking paper. With the dough, line a round quiche shape. Make small holes with a fork in the base of the dough and bake in a preheated oven at 180°C for 10 minutes. Book.

Filling

In a pan, heat the oil over medium heat and sauté the onion until transparent. Add the garlic and cook for a few more moments. Add the chicken, broccoli and pepper and sauté for about 3 minutes. Book.

In a bowl, beat the eggs with the cream until smooth. Season with salt, black pepper and oregano. Add the sautéed chicken and vegetables and mix gently. Pour the filling over the dough and bake in a preheated oven at 180°C for around 35 to 40 minutes, or until set and golden. Serve then.

5. Leek and tomato quiche

Ingredients

Massa

• 1 cup of chickpea flour
• 1 cup of almond flour
• 2/3 cup flaxseed flour
• 8 tablespoons olive oil
• Salt to taste
• 1/4 cup hot water

Filling

• 1 sliced ​​leek
• 2 tomatoes seeded and chopped
• 200 g the ricotta crumpled
• 2 eggs
• 1 tablespoon of olive oil
• Salt, basil leaves and ground black pepper to taste

Preparation mode

Massa

In a container, place the flour and salt and mix. Add the olive oil and stir until crumbly. Gradually add hot water and mix until you get a homogeneous dough. Roll out the dough between two sheets of baking paper. With the dough, line a round quiche shape. Make small holes with a fork in the base of the dough and bake in a preheated oven at 180°C for 10 minutes. Book.

Filling

In a pan, heat the oil over medium heat and sauté the leek until soft. Set aside and let it cool. In a bowl, beat the eggs with the ricotta until you obtain a homogeneous cream. Season with salt and black pepper. Add the sautéed leek, tomatoes and basil leaves and mix gently. Spread the filling over the dough and bake in a preheated oven at 180°C for around 30 to 35 minutes, or until set and lightly browned. Serve then.