Nutrition Notes

Are Eggs Good for You?

Eggs are an excellent source of complete protein, which helps stabilize blood sugar and fills you up, and choline, which is necessary for healthy brain and nerve function. Eggs also provide a dose of vitamin B12 and vitamin D. Egg yolks offer antioxidants that support eye health.

Is Cheese Healthy?

Cheese is also a complete protein and many cheeses, including Cheddar, are an excellent or good source of calcium. Cheese also offers gut-healthy probiotics. Some types of cheese, like feta, can be high in sodium, but others, like Cheddar, offer a reasonable amount of sodium and are better choices for those watching their sodium intake.

Tips from the Test Kitchen

Can I Make This Ahead?

Absolutely. You have two options: Cook and refrigerate or cook and freeze. If freezing, you might want to use a metal pan. In both instances, you need to bake the quiche and let it cool to room temperature. If you plan to use the quiche within three days, store it in the fridge wrapped well in layers of plastic wrap and foil. If you plan to freeze a whole quiche, wrap it the same way. If you decide to slice it up before freezing, you can store the slices in freezer-safe resealable bags. Be sure to mark the bags with a “use-by” date of up to 3 months. We suggest thawing frozen quiche (still in its wrapping) for at least 24 hours in the fridge before reheating for better results.

When ready to reheat, cover the quiche with foil so it won’t dry out, and pop it in a 375°F oven. Depending on your oven, it could take 20 to 40 minutes to reach the desired internal temperature of 165°F. You can also reheat quiche in the microwave for about five minutes or so, but the crust and filling will be compromised.

a recipe photo of the Ham & Spinach Quiche — Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser

What’s the Difference Between Quiche, Frittata and Strata?

The French quiche is an egg custard pie typically baked in a crust, whereas the Italian frittata is a quiche without a crust. And the American strata is a savory egg and bread pudding.

Frequently Asked Questions

What Should I Serve with Quiche?

It depends on which meal of the day you plan to serve it. We would serve it with a medley of fresh fruit at breakfast, and with a mixed green salad or spinach salad at lunch and dinner.

Additional reporting by Carrie Myers, M.S. and Linda Frahm

Ingredients

1 teaspoon extra-virgin olive oil
1 cup chopped sweet onion
1 tablespoon thinly sliced garlic
6 cups baby spinach
6 large eggs
1/2 cup half-and-half
1/8 teaspoon ground nutmeg
4 ounces ham steak, cut into 1/4-inch cubes (about 1 cup)
1 cup shredded sharp Cheddar cheese

Directions

Preheat oven to 375°F. Lightly coat a 9-inch deep-dish pie pan with cooking spray. Heat oil in a large nonstick skillet over medium heat, swirling to coat. Add onion; cook, stirring often, until translucent, 5 to 6 minutes. Stir in garlic; cook, stirring often, until fragrant, about 1 minute. Stir in spinach; cook, stirring often, until wilted, 1 to 2 minutes. Remove from heat; let cool until warm to the touch, about 8 minutes.

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
Whisk eggs, half-and-half and nutmeg in a medium bowl until thoroughly blended. Fold in ham, Cheddar and the cooled spinach mixture. Transfer the mixture to the prepared pie pan.

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
Bake until set and golden brown, about 30 minutes. Let stand for 10 minutes. Slice into 6 portions and serve.

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser

EatingWell.com, April 2024

Nutrition Facts (per serving)

197	Calories
13g	Fat
4g	Carbs
16g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 slice
Calories 197
% Daily Value *
Total Carbohydrate 4g	2%
Dietary Fiber 1g	3%
Total Sugars 2g
Protein 16g	31%
Total Fat 13g	17%
Saturated Fat 6g	28%
Cholesterol 213mg	71%
Vitamin A 270Âµg
Vitamin C 16mg	18%
Vitamin D 1Âµg
Vitamin E 1mg	9%
Folate 94Âµg
Vitamin K 146Âµg
Sodium 459mg	20%
Calcium 201mg	15%
Iron 2mg	11%
Magnesium 42mg	10%
Potassium 350mg	7%
Zinc 2mg	18%
Vitamin B12 1Âµg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.