how to make

Dairy Free Salmon and Spinach Quiche

by

Health

Time

1h 15m

Cost

Nutrients

250 kcal

Carbs 20 grams

Sugars 1 grams

Total Fats 13 grams

Saturates 4 grams

Fibers 2 grams

Proteins 11 grams

About this recipe

This easy salmon and spinach quiche is a lighter version of the classic French dish, as it's prepared with a low-fat shortcrust pastry and it has no milk, cream, and cheese. With fewer fats and calories - just 250 kcal per serving- this quiche is perfect for when you want to prepare a tasty dish for the whole family or you have guests over.


Nutrients Data

The nutrients information on this page refers to a 2000 Kcal daily intake diet.

Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal.

Chart Legend

Carbs, Sugars, Total Fats, Saturates
Less than 25% of recommended intake for a meal
Between 25% and 75% of recommended intake for a meal
More than 75% of recommended intake for a meal
Fibers, Proteins
More than 75% of recommended intake for a meal
Between 25% and 75% of recommended intake for a meal
Less than 25% of recommended intake for a meal
By visiting the full recipe page, you can get a more in depth breakdown of the nutrients for this recipe. If you prefer reading the recipe in this format instead, a link to the full recipe page will be provided at the end!

Good for Diets

  • Alcohol-Free
  • Pescatarian

Contains Allergens

  • Nuts
  • Eggs
  • Gluten
  • Fish

Servings

6

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Ingredients List

Low Fat Shortcrust Pastry200 g
Extra Virgin Olive Oil10 mL
Onion50 g
Garlic Clove1
Spinach260 g
Fresh Salmon200 g
Medium Eggs4
Lemon Zest1 tsp
Black Pepper0.25 tsp
Cayenne Pepper0.25 tsp
Nutmeg250 mg
Dried Chives1 tbsp
Almond Milk220 mL
Potato Starch12 g

STEP 1

Ease the shortcrust into a 23 cm (9 inches) quiche dish and remove any excess.

Place in the fridge for 10 minutes.

Ingredients List

Low Fat Shortcrust Pastry200 g
Extra Virgin Olive Oil10 mL
Onion50 g
Garlic Clove1
Spinach260 g
Fresh Salmon200 g
Medium Eggs4
Lemon Zest1 tsp
Black Pepper0.25 tsp
Cayenne Pepper0.25 tsp
Nutmeg250 mg
Dried Chives1 tbsp
Almond Milk220 mL
Potato Starch12 g

STEP 2

Sizzle chopped onion and garlic with olive oil until lightly golden.

Stir in the spinach and cook until dry and then cook the salmon chopped into chunks.

Allow to cool down.

Ingredients List

Low Fat Shortcrust Pastry200 g
Extra Virgin Olive Oil10 mL
Onion50 g
Garlic Clove1
Spinach260 g
Fresh Salmon200 g
Medium Eggs4
Lemon Zest1 tsp
Black Pepper0.25 tsp
Cayenne Pepper0.25 tsp
Nutmeg250 mg
Dried Chives1 tbsp
Almond Milk220 mL
Potato Starch12 g

STEP 3

Beat the eggs with lemon zest, black pepper, cayenne pepper, nutmeg, chives, and milk mixed with starch.

Ingredients List

Low Fat Shortcrust Pastry200 g
Extra Virgin Olive Oil10 mL
Onion50 g
Garlic Clove1
Spinach260 g
Fresh Salmon200 g
Medium Eggs4
Lemon Zest1 tsp
Black Pepper0.25 tsp
Cayenne Pepper0.25 tsp
Nutmeg250 mg
Dried Chives1 tbsp
Almond Milk220 mL
Potato Starch12 g

STEP 4

Add the cooked salmon and spinach and stir well.

Ingredients List

Low Fat Shortcrust Pastry200 g
Extra Virgin Olive Oil10 mL
Onion50 g
Garlic Clove1
Spinach260 g
Fresh Salmon200 g
Medium Eggs4
Lemon Zest1 tsp
Black Pepper0.25 tsp
Cayenne Pepper0.25 tsp
Nutmeg250 mg
Dried Chives1 tbsp
Almond Milk220 mL
Potato Starch12 g

STEP 5

Pour the filling over the crust base and bake at 175°C or (350°F) for 50 minutes or until the quiche is cooked through and firm.

Ingredients List

Low Fat Shortcrust Pastry200 g
Extra Virgin Olive Oil10 mL
Onion50 g
Garlic Clove1
Spinach260 g
Fresh Salmon200 g
Medium Eggs4
Lemon Zest1 tsp
Black Pepper0.25 tsp
Cayenne Pepper0.25 tsp
Nutmeg250 mg
Dried Chives1 tbsp
Almond Milk220 mL
Potato Starch12 g