We’ve always loved quiche for its flaky crust and savory fillings, but let’s face it—traditional recipes can pack in too much sodium. That’s why we’re sharing our low-sodium quiche recipe, a fresh take that keeps the flavor while supporting a healthier lifestyle.
It’s a versatile dish with French roots, ideal for breakfast or brunch gatherings. We’ll guide you through simple steps to create a delicious meal that’s both satisfying and kind to your heart.
Ingredients
To create our flavorful, low-sodium quiche that’s perfect for a heart-healthy breakfast or brunch, we’ll start with these essential ingredients. We’ve selected options that minimize sodium while maximizing taste, ensuring a delicious and versatile dish rooted in French cuisine.
Crust Ingredients
- 1 ½ cups all-purpose flour: Sifted for a flaky texture, as the base of our low-sodium quiche crust.
- ½ cup unsalted butter: Chilled and cubed, to keep sodium levels low while adding rich flavor.
- ¼ cup cold water: Ice-cold, for binding the dough without adding any salt.
Filling Ingredients
- 4 large eggs: Fresh and whisked, providing the creamy structure we love in quiche.
- 1 cup low-sodium milk: We suggest 2% for creaminess, ensuring it’s labeled with less than 125 mg sodium per serving.
- 1 cup fresh spinach: Chopped roughly, to add vibrant color and nutrients to our low-sodium quiche.
- ½ cup low-sodium cheese: Shredded cheddar or Swiss variety, with no more than 50 mg sodium per ounce for a savory kick.
- ½ cup diced bell peppers: Mixed colors for sweetness and crunch, sautéed lightly before use.
- ¼ cup diced onions: Finely chopped and softened, to build layers of flavor without relying on salt.
- 1 teaspoon black pepper: Freshly ground, for seasoning that enhances taste naturally.
- ½ teaspoon dried herbs: Such as thyme or oregano, to infuse herbal notes into our quiche.
Equipment Needed
To prepare our low-sodium quiche efficiently, we gather essential tools that ensure a seamless process from mixing the crust to baking the filling. This setup helps us achieve that perfect flaky texture and flavorful result without any hassle.
Here’s a detailed list of the key equipment we recommend:
- Mixing Bowls: We use at least two medium-sized bowls—one for combining the crust ingredients and another for whisking the egg filling. Opt for glass or stainless steel for easy mixing and cleaning.
- Pie Dish or Quiche Pan: A 9-inch non-stick pie dish works best for our low-sodium quiche, as it promotes even baking and a golden crust. Choose one with a removable bottom for effortless serving.
- Whisk: A sturdy wire whisk is crucial for blending eggs and milk smoothly, ensuring our filling is airy and well-incorporated without lumps.
- Measuring Cups and Spoons: Accurate measurements are key to our recipe’s success, so we rely on a set of dry and liquid measuring cups plus spoons to portion flour, butter, and herbs precisely.
- Rolling Pin: For rolling out the crust dough evenly, we use a standard rolling pin to create that ideal flaky base—aim for one that’s easy to handle.
- Knife and Cutting Board: A sharp chef’s knife paired with a sturdy cutting board allows us to dice vegetables like bell peppers and onions quickly and safely.
- Oven: Preheat to 375°F for optimal baking—ensure yours has an accurate thermometer to guarantee our quiche bakes evenly without overcooking.
- Spatula or Wooden Spoon: We use a heat-resistant spatula for stirring and transferring mixtures, making it simple to fold in ingredients like spinach and cheese.
With this equipment ready, we transition smoothly to the preparation steps, building on our carefully selected ingredients for a delicious, heart-healthy dish.
Instructions
Now that we have gathered our fresh ingredients and essential equipment, we guide you through the straightforward steps to craft a flavorful, low-sodium quiche with a flaky crust and vibrant fillings.
Prep
First, we prepare our crust and vegetables to ensure everything is ready for cooking. In a large mixing bowl, combine 1 ½ cups of sifted all-purpose flour and ½ cup of chilled unsalted butter cut into small cubes, using our fingertips to work the butter into the flour until the mixture resembles coarse crumbs for that signature flaky texture. Gradually add ¼ cup of ice-cold water, one tablespoon at a time, and mix until the dough forms a ball—this keeps the crust tender and prevents it from becoming tough.
Next, we handle the vegetables: Wash and finely chop 1 cup of fresh spinach, dice ½ cup of bell peppers, and slice *½ cup of onions to release their crisp, aromatic essence without over-salting. In another bowl, whisk together 4 large eggs and 1 cup of low-sodium milk until smooth and airy, then stir in ½ cup of low-sodium cheese, allowing the creamy notes to promise a savory bite. Set aside these prepped elements to maintain efficiency in our workflow.
Cook
We now cook the fillings to enhance their natural flavors and ensure a tender result in our quiche. Heat a skillet over medium heat with a light drizzle of oil—about *1 tablespoon of olive oil—and add the chopped onions and bell peppers. Sauté for 3-4 minutes until they soften and release a sweet, fragrant aroma that fills the kitchen.
Once the vegetables are tender, incorporate the spinach and stir for another 1-2 minutes until it wilts and turns a vibrant green, evoking the fresh taste of garden-picked greens. Remove from heat and season lightly with ¼ teaspoon of black pepper and ½ teaspoon of dried herbs like thyme or oregano, ensuring our low-sodium profile shines through with bold, natural flavors. Let the mixture cool slightly to avoid curdling the eggs when assembling.
Assemble
With our components ready, we assemble the quiche for a harmonious blend of textures and tastes. Roll out the prepared dough on a floured surface to a 12-inch circle, about ⅛-inch thick, and carefully transfer it to a greased pie dish or quiche pan, pressing it gently against the sides to form an even base—this creates a golden, buttery cradle for the fillings.
Evenly spread the cooked vegetable mixture over the crust, then pour the egg and milk blend on top, ensuring it seeps through the vegetables for a cohesive, custard-like filling. Sprinkle the low-sodium cheese evenly across the surface to melt into gooey pockets, promising a rich, satisfying contrast against the crisp veggies and tender crust. This step locks in the layers for a visually appealing and flavorful dish.
Bake
Finally, we bake our quiche to achieve a perfectly set center and golden exterior. Preheat the oven to 375°F and place the assembled quiche on the middle rack for even heat distribution. Bake for 35-40 minutes, rotating the pan halfway through to ensure uniform browning—watch as the aroma of herbs and cheese wafts through, signaling a mouthwatering, heart-healthy meal.
Check for doneness by inserting a knife in the center; it should come out clean, indicating the filling has set to a silky smoothness. Once baked, remove from the oven and let it rest for 5-10 minutes to firm up, allowing the flavors to meld into a delightful, low-sodium masterpiece.
Make-Ahead Instructions
To keep our low-sodium quiche fresh and flavorful while saving time we often prepare components in advance. This approach allows us to enjoy a hassle-free breakfast or brunch without compromising on taste or health benefits. Let’s break down the steps for efficient make-ahead preparation.
Preparing the Crust Ahead
We recommend making the crust dough up to 2 days in advance for optimal freshness. Start by combining the sifted all-purpose flour and chilled unsalted butter in a mixing bowl until it forms coarse crumbs. Add ice-cold water gradually to create the dough then shape it into a disk. Wrap the dough tightly in plastic wrap and refrigerate it. If you’re planning further ahead up to 3 months store the wrapped dough in the freezer. Thaw it in the refrigerator overnight before rolling it out to maintain that flaky texture we love.
Prepping the Filling Ingredients
Get a head start on the filling to minimize morning prep. Wash and chop the spinach bell peppers and onions then sauté them lightly as described in our earlier steps. Once cooled transfer the vegetables to an airtight container and refrigerate for up to 24 hours. For the egg mixture whisk together the fresh eggs low-sodium milk black pepper and dried herbs in a separate bowl. Store this mixture in a sealed container in the refrigerator for up to 12 hours to preserve its vibrant flavors and nutrients.
Assembling the Quiche in Advance
For ultimate convenience assemble the entire quiche the night before. Roll out the prepared dough and press it into a greased pie dish. Layer in the prepped vegetables and any low-sodium cheese then pour the egg mixture over the top. Cover the assembled quiche loosely with foil to prevent drying and refrigerate it for up to 8 hours. When ready to bake remove it from the fridge let it sit at room temperature for 15 minutes and proceed with baking at 375°F as outlined in our instructions.
Storage and Reheating Tips
If you’ve baked the quiche ahead store the cooled dish in the refrigerator for up to 3 days or freeze it for up to 1 month. To reheat use these guidelines for safe and delicious results:
| Storage Method | Duration | Reheating Instructions |
|---|---|---|
| Refrigerated | Up to 3 days | Preheat oven to 350°F cover with foil and bake for 15-20 minutes until warmed through. |
| Frozen | Up to 1 month | Thaw in the refrigerator overnight then reheat as above or use a microwave for 2-3 minutes on medium power checking for even heating. |
By following these make-ahead strategies we ensure our low-sodium quiche remains a heart-healthy delight ready to impress at any meal.
Conclusion
We’re thrilled you’ve explored our low-sodium quiche recipe and discovered how simple it is to enjoy flavorful meals without the excess salt.
This dish lets us prioritize heart health while savoring every bite, making it a go-to for busy mornings or gatherings.
Give it a try and see how it fits seamlessly into our everyday routines—it’s a delicious step toward better eating habits.
Frequently Asked Questions
What is a low-sodium quiche?
A low-sodium quiche is a healthier twist on the classic French dish, featuring a flaky crust and savory fillings without the high salt content of traditional recipes. It’s made with fresh ingredients like eggs, veggies, and low-sodium cheese, making it ideal for breakfast or brunch while supporting heart health.
What ingredients are needed for this low-sodium quiche recipe?
You’ll need all-purpose flour, unsalted butter, ice-cold water for the crust, and for the filling: fresh eggs, low-sodium milk, spinach, low-sodium cheese, bell peppers, onions, black pepper, and dried herbs. These choices maximize flavor while minimizing salt for a tasty, heart-friendly meal.
How do I make the crust for this quiche?
Start by mixing sifted all-purpose flour with chilled unsalted butter until it forms coarse crumbs. Add ice-cold water to create a dough, then roll it out and press into a greased pie dish. This simple method ensures a flaky texture without added sodium.
What equipment is required to prepare this quiche?
You’ll need mixing bowls, a pie dish or quiche pan, a whisk, measuring cups and spoons, a rolling pin, a knife, cutting board, and an oven preheated to 375°F. This basic setup makes the process efficient and straightforward for home cooks.
Can I prepare this low-sodium quiche in advance?
Yes, make the crust dough up to 2 days ahead and store it in the fridge or freezer. Prep and sauté vegetables, then store them in airtight containers. You can even assemble the full quiche the night before and refrigerate it for easy baking later.
How should I store and reheat the quiche?
Store baked quiche in an airtight container in the fridge for up to 3 days or freeze for up to a month. To reheat, warm in a 350°F oven for 15-20 minutes until heated through, preserving its flavor and texture for a fresh-tasting meal.
Is this quiche suitable for a heart-healthy diet?
Absolutely, this recipe uses low-sodium ingredients like unsalted butter, low-sodium cheese, and fresh veggies to reduce salt intake while keeping it flavorful. It’s a versatile, nutritious option that supports heart health without sacrificing taste.