Written by Caitlin Havener Rogers — Certified Precision Nutrition Coach
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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.
This Tuscan Quiche is a fantastic option if you are expecting guests or as a delicious weekend breakfast. It looks fancy and tastes savory, and at the same time is healthy, full of proteins and veggies, with less than half the fat of traditional quiche recipes.
This quiche is made with my Garbanzo Bean Pie Crust recipe, which is super easy to make and is gluten-free. Keep it healthy by using that recipe for your pie crust or go crust-less!
Let’s talk about a couple of the healthy ingredients in this Tuscan Quiche filling.
Artichoke
Did you know that Artichoke is not a vegetable? Surprise! It is a type of thistle, and they are packed with powerful nutrients. They are low in fat, rich in fiber, minerals, and vitamins like vitamin C, vitamin K, magnesium, and folate. Artichokes are one of the richest sources of antioxidants, they are low in calories, and have an enviable amount of proteins.
120gr of cooked, unsalted artichoke contains:
- Calories: 64
- Fat: 0.4g
- Sodium: 72mg
- Carbohydrates: 14g
- Fiber: 7g
- Sugars: 1.2g
- Protein: 3.5g
With such a great structure, artichokes definitely have some benefits for our health:
- May Lower ‘Bad’ LDL Cholesterol and Increase ‘Good’ HDL Cholesterol
- Helps Regulate Blood Pressure
- May Improve Liver Health
- Promotes Bone Health
- Improves Gastrointestinal Symptoms
Spinach
Spinach is loaded with nutrients and antioxidants. It is full of vitamin C, vitamin K, folic acid, iron, and calcium. It is a superfood!
100gr of raw spinach contains:
- Calories: 23
- Water: 91%
- Protein: 2.9 grams
- Carbs: 3.6 grams
- Sugar: 0.4 grams
- Fiber: 2.2 grams
- Fat: 0.4 grams
You can probably already assume that it is extremely beneficial to our health:
- It may reduce oxidative stress
- Regulate blood pressure
- Promotes eye health
- Fights cancer
- Prevents asthma
- Promotes digestive regularity
- It is good for our skin and hair
- It manages diabetes
https://www.healthline.com/nutrition/foods/spinach#benefits
https://www.medicalnewstoday.com/articles/270609#benefits
https://www.verywellfit.com/artichokes-nutrition-facts-calories-and-their-health-benefits-4117550
https://www.healthline.com/nutrition/artichoke-benefits
Make Ahead + Storage
This quiche is one of the better meal prep investments you can make on a Sunday. It keeps in the fridge for up to 4 days and reheats well in the oven or air fryer at 350°F for about 10 minutes. The microwave works in a pinch — the crust softens a little but it’s still good.
Freezing: Yes — and it’s great frozen. Cool completely, slice into portions, wrap tightly, freeze for up to 2 months. Thaw overnight in the fridge and reheat in the oven. Meal prep done.
Crust options: The garbanzo bean crust is my favorite — high protein, naturally gluten-free, and it holds up really well. If you want to skip it entirely, go crustless — just grease the pan well and pour the filling straight in. Saves 15 minutes and still delicious.
Veggie swaps: No artichokes? Sun-dried tomatoes or zucchini work great. Swap the roasted red peppers for caramelized onions or sautéed mushrooms if that’s more your family’s speed.
Make it gluten-free: swap in your favorite gluten-free crust, or go crustless for a lighter, lower-carb version — the savory Tuscan filling works beautifully either way.
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Tuscan Quiche FAQs
Can you make quiche ahead of time?
Yes — bake it up to 2 days ahead, cool completely, and refrigerate. Reheat slices at 325°F until warmed through, or serve at room temperature for brunch.
Can you freeze quiche?
Absolutely. Wrap the cooled quiche (whole or in slices) tightly and freeze for up to 2 months. Thaw overnight in the fridge and reheat gently.
How do you keep quiche from getting watery?
Sauté any high-moisture vegetables (like spinach or mushrooms) first to release their water, and let the quiche rest about 10 minutes after baking so it sets.
Tuscan Quiche
Ingredients
- 6 eggs
- ⅔ cup Feta cheese
- ½ cup milk
- 3 cloves garlic minced
- ½ onion diced
- 1 tomato medium-sized, sliced into thin rounds
- 2 handfuls spinach
- 1/4-1/2 cup artichoke hearts canned diced *See notes about the amount
- 1/4-1/2 cup roasted red peppers canned diced *See notes about the amount
- ½ tsp salt
- ¼ tsp pepper
- ½ tsp Basil dried
- ½ tsp Oregano dried
- ¼ tsp Thyme dried
- ½ tsp Fennel seeds
- 1 tsp Rosemary fresh (preferably)
- 1 whole Pie crust * See notes for recommendation
Instructions
- Preheat oven to 375 degrees. Grease pie pan and place pie crust into pan (if you bought separately). * See notes for healthy pie crust recipe.1 whole Pie crust
- Add eggs, milk, and all seasonings except the fresh rosemary into a bowl. Whip with a fork, breaking the egg whites and stirring vigorously until a mostly uniform color.1 tsp Rosemary
- Ring out the canned artichoke hearts and roasted red peppers with paper towels to remove some of the liquid. Dice, if you haven't already.1/4-1/2 cup roasted red peppers, 1/4-1/2 cup artichoke hearts
- Add all the veggies except the tomatoes into the pie crust in a pie pan. There will be a lot of veggies! Hallelujah! No worries, they will cook down.1 whole Pie crust
- Add the feta cheese, if desired, over the veggies.2/3 cup Feta cheese
- Pour the egg mixture over the veggies into the pie pan. Use a rubber scraping spatula to smoothie it down and ensure the egg has surrounded all of the veggies.
- Top with the tomato rounds and fresh rosemary.1 tsp Rosemary, 1 tomato
- Put quiche in the oven. Cook about 45 minutes or until egg batter has set and a toothpick comes out clean from the center. Enjoy!
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Will definitely try this! Thank you
Let me know how it goes! 🙂
Recipe doesn’t say when to add cheese.
You are totally right! So sorry about that. I just updated the instructions. You will add it after the veggies. Thanks for letting me know. Let me know how it goes! 🙂