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Shrimp Quiche Recipe
A delicious flaky & buttery Shrimp Quiche loaded healthy ingredients like spinach, shrimp, and onions. Only 380 calories per slice and 22 grams of protein!
Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 6 servings
Calories: 380 kcal
Course:
Brunch
Cuisine:
American
Ingredients
- 1 9 inch homemade or store-bought pie crust bring to room temperature
- 5 large eggs
- ¾ cup low-fat milk
- ¼ cup non fat plain greek yogurt or sour cream
- ⅛ teaspoon salt plus 1/4 teaspoon divided
- 1 tablespoon extra-virgin olive oil
- 2 cups diced onions
- 1 lb raw shrimp cut into small pieces
- ¼ teaspoon freshly ground pepper
- 1 cup finely chopped spinach or Swiss chard
- 4 ounces lite mozzarella cheese shredded
- Tomato slices for topping any type of tomato will work
Instructions
- Coat a 9-inch pie pan with cooking spray and line with the prepared pie crust. Set aside
- Preheat oven to 375°F.
- In a medium bowl whisk the eggs, milk, Greek yogurt, pepper and the remaining ¼ teaspoon salt. Set aside.
- Heat oil in a medium skillet over high heat. Add onions and cook, stirring frequently, until the onions start to become transparent, about 2 minutes.
- Add the shrimp, season with ¼ tsp black pepper & ¼ tsp salt and cook on medium heat, stirring frequently. Cook until shrimp is cooked through. About 5 minutes.
- Spread the caramelized onions & shrimp mixture on the bottom of the crust. Layer spinach, the cheese and pour the egg mixture on top. Add the final layer with tomatoes.
- Bake the quiche until puffed and firm when touched in the center, 45 to 50 minutes. Let cool on a wire rack for 15 minutes. To serve, cut into 6 pieces.
Cup of Yum
Notes
- (Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)
- Place the pan with the quiche on a baking tray prior to baking so that it's easier to place in oven and when taking it out.
- Place the pan with the quiche on a baking tray prior to baking so that it's easier to place in oven and when taking it out.
- I used to Greek yogurt to increase the protein but sour cream works as well.
Nutrition Information
Serving
1slice
Calories
380kcal
(19%)
Carbohydrates
22g
(7%)
Protein
30g
(60%)
Fat
19g
(29%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
2g
Monounsaturated Fat
4g
Trans Fat
1g
Cholesterol
330mg
(110%)
Sodium
1141mg
(48%)
Potassium
245mg
(7%)
Fiber
1g
(4%)
Sugar
3g
(6%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 380
% Daily Value*
| Serving | 1slice | |
| Calories | 380kcal | 19% |
| Carbohydrates | 22g | 7% |
| Protein | 30g | 60% |
| Fat | 19g | 29% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Cholesterol | 330mg | 110% |
| Sodium | 1141mg | 48% |
| Potassium | 245mg | 5% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.