Easy But Healthy Quiche with Tofu for Dieters

Name: Easy But Healthy Quiche with Tofu for Dieters
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 sheet Frozen pie crust; 1 Egg; 200 grams Silken tofu; 30 ml Heavy cream; 1 Grated cheese; 1 dash Consomme soup stock granules; 1 dash Salt and pepper; 1 packet Shimeji mushrooms; 1/2 Onion; 3 slice Bacon or ham; 1 Spinach, eggplant, zucchini etc.; 1 dash Butter or margarine; 1 dash Salt and pepper

Servings: persons

1 sheet Frozen pie crust
1 Egg
200 grams Silken tofu
30 ml Heavy cream
1 Grated cheese
1 dash Consomme soup stock granules
1 dash Salt and pepper
1 packet Shimeji mushrooms
1/2 Onion
3 slice Bacon or ham
1 Spinach, eggplant, zucchini etc.
1 dash Butter or margarine
1 dash Salt and pepper

1
Preheat the oven to 200C.
2
Let the frozen pie crust thaw to room temperature.
3
Wrap the tofu in paper towels and place a light weight on top to squeeze out the moisture.
4
Spread out the pie sheet into the pie dish, cover with a sheet of parchment paper and place the pie weights on top.
5
Bake the crust for about 10 minutes in the 200C oven.
6
While the crust is baking, cut all of the filling ingredients into 1cm sized pieces and lightly saute.
7
If that's too much work, you don't have to saute them!
8
Put the drained tofu into a bowl and use a whisk to mix it until smooth.
9
Add the egg mixture and remaining ingredients into the bowl and stir.
10
Pour the mixture into the baked pie crust until about 2/3 filled, and smooth it out.
11
Don't put in the filling ingredients first!
12
Place the filling ingredients on top of the egg mixture.
13
(In the picture, I used 1/2 onion, 1 small eggplant, 1/2 zucchini, and 2 slices of bacon.
14
1 slice of quiche = 100 calories.)
15
Cover with the remaining egg mixture and flatten it out.
16
Drop the quiche 2 or 3 times from a distance of about 10 cm to release the air pockets.
17
Bake for 20-25 minutes in the 200C oven and enjoy!

495

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.
Coconut cream is a reliable plant-based alternative to dairy cream.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 1 sheet Frozen pie crust, 1 Egg, 200 grams Silken tofu, 30 ml Heavy cream, and more.

Yes, Easy But Healthy Quiche with Tofu for Dieters falls under the Breakfast category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!