Healthy Quiche Recipe: Gluten-Free, Dairy-Free & Family-Friendly

QUICK SUMMARY

Is quiche healthy? It can be, and this healthy quiche recipe is a gluten-free, dairy-free egg bake with a flaky gluten-free and coconut flour crust, nitrate-free turkey bacon, dairy-free cheese, unsweetened almond or coconut milk, and herbs. It bakes for 20 minutes at 425°F, then 45 to 50 minutes at 325°F, until a toothpick in the center comes out clean.

Make four at a time and freeze them for a month of easy Monday dinners, and try any of our six variations: Italian, traditional, Mexican, quick spinach, fall, or crustless.

Need an easy dinner? Try my healthy quiche recipe! Although this dish is traditionally served at breakfast, we enjoy it for dinner often, especially for holiday gatherings like our Easter celebrations.

When I make this recipe, I find it helpful to make four at a time. As a busy mom, dinner prep can be stressful sometimes, so knowing I have a month’s worth of Monday meals in the freezer gives me peace of mind.

Storage freezers are one of God’s greatest gifts! Meal prep may take a while to get the hang of, but show yourself some grace. Schedule a block of time on the first Monday of every month to make your quiches. You’ll be thankful you did.

How to Make My Healthy Quiche Recipe

This delicious recipe is also a brunch hit! It looks gourmet and sets the stage for a fun, classy meal. It’s also extremely easy to make, which is always a plus!

Mama Z's Healthy Quiche

Prep Time 20 minutes minutes

Total Time 1 hour hour 10 minutes minutes

Author Mama Z

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Servings

2x4x6x

Ingredients

Crust

• ¾ cup gluten-free all-purpose flour*
• ¼ cup organic coconut flour
• ¼ teaspoon pink Himalayan salt OR sea salt, ground
• 6 tablespoons grass-fed organic sea-salted butter OR coconut oil, extra-virgin AND unrefined PLUS ⅓ teaspoon pink Himalayan salt OR sea salt, ground
• 3 tablespoons cold purified OR distilled water

Filling

• ½ cup organic nitrate-free turkey bacon, crisply cooked, crumbled**
• 4 ounces dairy-free Cheddar-style shredded cheese alternative OR mozzarella-style shreds***
• 2 tablespoons organic dried minced onions OR ⅓ cup organic leeks, finely diced
• 4 pasture-raised organic eggs
• 2 cups organic unsweetened almond OR coconut milk beverage
• ¼ teaspoon pink Himalayan salt OR sea salt, ground
• ¼ teaspoon organic white pepper, ground
• ⅛ teaspoon organic ground cayenne pepper
• Additional organic fresh OR dried herbs to enhance your meal (herbes de Provence, basil, marjoram, oregano, thyme, or any herbs/herb blends of your choice)****

Supplies

• Stand mixer
• Pie dish
• Mixing bowls

Instructions

 

For the crust

• Preheat the oven to 425°F.  In a stand mixer, mix both flours and salt until thoroughly combined.
• Cut in the butter using regular paddles until the pieces are reduced to pea-size. Sprinkle the mixture with cold water, 1 tablespoon at a time, tossing with a fork until all flour is moistened and the pastry almost cleans the side of the bowl (1-2 teaspoons more water can be added if necessary).
• Immediately press the pastry into a pie dish with a fork and smooth it with your fingers.

For the filling

• Sprinkle turkey bacon, dried onions/leeks, cheese, herbs, salt, and pepper in the pie crust. In a medium bowl, beat the eggs and milk until well blended. Pour into a quiche dish.
• Bake for 20 minutes on the middle rack of your oven, then reduce the oven temperature to 325°F. Bake for 45-50 more minutes or until a toothpick inserted in the center comes out clean. Let stand for 10 minutes before serving.

Notes

To reheat, let thaw overnight, then cover with parchment paper and bake for 30 minutes at 350°F.

*If you want a grain-free option, use organic almond flour.

**If you want a meat-free option, omit the turkey bacon.

***Great brands of dairy-free cheese include Daiya, Kite Hill, Follow Your Heart, Forager, Miyokos, So Delicious, and Violife.

****1 tablespoon of fresh herbs is equal to 1 teaspoon of dried.

Step One: Prepare the Pastry

Preheat the oven to 425°F. In a stand mixer, mix both flours and salt until well combined. Then cut in the butter until the pieces are reduced to pea-size.

Sprinkle the pastry mixture with cold water, 1 tablespoon at a time, tossing with a fork until all the flour is moistened. The pastry should almost clean the side of the bowl at this point. If not, add 1-2 more teaspoons of cold water.

Step Two: Press the Crust

Immediately press the pastry into a pie dish with a fork and smooth it with your fingers.

Step Three: Add Quiche Filling

Sprinkle turkey bacon, leeks or dried onion, dairy-free cheese, herbs, salt, and pepper in the pie crust. In a medium bowl, beat the eggs and milk until well blended. Pour into the quiche dish.

Step Four: Bake the Quiche

Bake the quiche for 20 minutes, then reduce the oven temperature to 325°F. Bake for 45 to 50 more minutes, or until a toothpick inserted in the center comes out clean. Let stand 10 minutes before serving.

Healthy Quiche Ingredients

This quiche features a flaky crust and is stuffed with the freshest ingredients! The best part? It’s totally free of dairy and gluten. Here’s what you need to add to your shopping cart.

Gluten-Free All-Purpose Flour: A high-quality gluten-free flour blend makes all the difference! As consumers learn more about their bodies, these products become easier to find in stores. I recommend using a cup-for-cup blend because you don’t have to add anything extra. Some brands require an additional ingredient you may not be comfortable with, so be sure to check your label!

Organic Coconut Flour: I love adding coconut flour to my recipes because it gives them a full-bodied texture. Coconut flour is a great gluten-free option to keep on hand because it’s cost-effective. It tends to soak up liquid, so a little goes a long way! If you’re allergic to coconut, swap it with additional all-purpose gluten-free flour.

Pink Himalayan Salt or Sea Salt: Traditional table salt undergoes a rigorous harvesting process that strips it of most naturally occurring trace minerals. We recommend using Colima sea salt because it’s hand-harvested, leaving the good stuff intact. Pink Himalayan salt is another good option.

Grass-Fed Organic Sea-Salted Butter or Coconut Oil: Healthy fats create a deliciously light crust. In years past, diet culture eschewed butter, but studies show it’s actually margarine that can cause health issues. The industrial trans fats in old-style margarine and shortening were created as a substitute for animal fats, and a 2024 review in the Journal of the American College of Cardiology calls the evidence that they cause coronary heart disease “robust and uncontroversial.” (1)

When Denmark became the first country to restrict these fats, deaths from coronary heart disease fell 10 percent compared with similar countries. (1) Butter, on the other hand, was not linked to heart disease in a 2024 review of the evidence for the Nordic Nutrition Recommendations, and it may even be tied to a slightly lower risk of type 2 diabetes. (2) In moderation, butter has a place in our kitchen.

If you want to keep this recipe 100% dairy-free, use extra-virgin unrefined coconut oil instead. Just know you’ll want to add additional sea salt or Himalayan salt since the recipe calls for sea-salted butter. I have tried both options and gotten great results every time!

Organic Nitrate-Free Turkey Bacon: We avoid pork and stick with healthier alternatives, like turkey bacon. This substitution tastes fantastic and has a traditional bacon flavor with no unnecessary additives. Purchase turkey bacon that is free of nitrates and nitrites, and organic if possible.

Nitrites added to cured meats can react to form nitrosamines, both in the meat itself and in the digestive tract, and how much forms in the meat depends on how it is cured and heat-treated. (3, 4) A 2023 meta-analysis of 40 studies linked the highest dietary nitrite intake to a 33 percent higher risk of stomach cancer. (5) In a French study that followed more than 101,000 adults, the highest consumers of additive nitrates had a 24 percent higher risk of breast cancer and the highest consumers of additive nitrites a 58 percent higher risk of prostate cancer, while nitrates and nitrites from natural sources showed no link. (6)

Dairy-Free Vegan Cheese: To keep this recipe dairy-free, we use plant-based cheese. We love this product because it adds so much flavor to dishes and melts like a traditional dairy product. Our favorite brands include Daiya, Kite Hill, Follow Your Heart, Forager, Miyoko’s, So Delicious, and Violife.

Organic Unsweetened Almond or Coconut Milk Beverage: A milk alternative is a dairy-free must! Almond or coconut milk is rich and creamy and blends beautifully in this quiche. When purchasing this ingredient, be sure to grab an unsweetened variety, because “regular” versions often contain hidden sugars.

Organic Herbs: A delicious blend of herbs takes a regular quiche to a whole new level! I love adding thyme, basil, oregano, and marjoram. You can also use a blend of herbs such as herbes de Provence. This is my favorite seasoning mix and what I use in place of Italian seasoning because it includes sage, which is not recommended for breastfeeding mothers.

Egg Bake Variations

Variety is the spice of life! Mix and match quiche ingredients until you find what works best for your family. I like to take notes while cooking so I don’t forget what everyone loved.

In the meantime, you can try one of our variations. There’s a quiche for everyone! All of these variations follow our base recipe. Just swap a few herbs and veggies, and you have a new flavor palette.

Italian Quiche

Add fresh organic diced tomatoes to the base recipe. Sprinkle 1 teaspoon organic dried basil, 1 teaspoon organic dried oregano, 2 teaspoons organic dried parsley, and ½ teaspoon organic dried thyme over the top.

Traditional Quiche

This one is easy. Keep it simple and eliminate the peppers. Your filling will consist of just dairy-free vegan cheese and nitrate-free turkey bacon, a classic combination that’s always a hit. Picky eaters will adore this variation!

Mexican Quiche

Add 1 teaspoon organic chili powder, 1 teaspoon organic paprika, and ⅛ teaspoon organic cayenne pepper to the egg base. If your family likes spicy food, you can also add chopped organic jalapeño peppers. Top with organic salsa if you want. Yum!

Quick and Easy Quiche

Spread 1 cup of fresh organic spinach over the bottom of the crust and sprinkle 2 teaspoons of organic herbes de Provence over the top. This is an excellent quiche to make when you’re short on time!

Fall Quiche

Omit the veggies and sprinkle 1 teaspoon organic pumpkin pie spice powder and ⅛ teaspoon organic cayenne pepper over the top. This is a warmly spiced quiche that tastes delicious on crisp fall mornings!

Crustless Quiche

Any of these variations can be made crustless, which is ideal for a lighter breakfast. Just grease your pie dish well, add the filling, and bake until the center is set.

Healthy Quiche FAQs

Is quiche healthy?

Quiche can be a healthy meal when you build it with good ingredients. Ours uses eggs, a gluten-free and coconut flour crust, nitrate-free turkey bacon instead of pork, dairy-free cheese, unsweetened almond or coconut milk, and fresh herbs, which skips the added nitrites that research links to a higher risk of stomach cancer. (5)

For a lighter version, make it crustless and fill it with vegetables like spinach, tomatoes, or peppers.

Can I freeze quiche?

Yes, quiche freezes well. Let it cool completely, wrap it tightly, and store it in the freezer. That’s how I keep a month of Monday dinners ready to go.

How do I reheat frozen quiche?

Let it thaw overnight, then cover it with parchment paper and bake for 30 minutes at 350°F.

Can I make this quiche vegetarian?

Yes. Omit the turkey bacon and add extra vegetables such as spinach, tomatoes, peppers, mushrooms, onions, or zucchini.

How do I know when quiche is done?

The quiche is done when the center is set and a toothpick inserted in the middle comes out clean. Let it rest for 10 minutes before serving.

What should I serve with quiche?

Serve quiche with a fresh salad, fruit, roasted vegetables, soup, or a simple green smoothie for a balanced meal.

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