Healthy Whole Wheat Vegetable Quiche


Healthy whole wheat vegetable quiche
Makes four to five 5-inch mini quiches or 1 big quiche

Whole wheat crust

  • 1 cup whole wheat flour
  • 1 cup all-purpose flour
  • 1 teaspoon salt
  • ¼ cup extra virgin olive oil
  • ½ cup ice water
  1. Mix the flour and salt together in a food processor.
  2. Add the olive oil and pulse until completely combined.
  3. In a steady stream, slowly add the water and pulse until the mixture sticks together when pinched.
  4. Roll the crust into a ball, flatten it, and cut it into 4 equal pieces (leave it as one piece if making 1 big quiche in a pie pan).
  5. Roll out each piece of pastry dough between two pieces of parchment paper until big enough to fill your tart pans and press the dough into the non-stick mini tart-pan. Repeat with all four pieces.


  • 2-3 cups of cremini and shiitake mushrooms, stems removed and caps sliced thin
  • 4-5 cups of spinach, stems removed
  • ¾ cup of non-fat milk
  • 5 eggs
  • 1 tablespoon all-purpose flour
  • Salt & pepper, to taste
  • ¼ cup freshly grated parmesan cheese
  • 1 cup cherry tomatoes, thinly sliced
  • 8-10 basil leaves, coarsely chopped
  1. Preheat the oven to 350ºF.
  2. Quickly sauté the mushrooms and spinach with salt & pepper over medium heat in a large skillet. Set aside.
  3. Whisk together the milk, eggs, and flour. Add salt & pepper, depending on your taste preference.
  4. Divide the cooked spinach and mushrooms among the crust-lined tart pans.
  5. Sprinkle 1 tablespoon of parmesan on top of each tart.
  6. Divide the egg mixture among the tart pans, pouring it over the vegetables.
  7. Sprinkle a bit of fresh basil on top and layer each tart with sliced cherry tomatoes.
  8. Bake for 25-30 minutes, until golden brown and completely set.
  9. Let cool in the tart pans for 5 minutes before serving.

Recipe found here:

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