- Prep-time: / Ready In:
- Makes one 9-inch quiche
- Serving size: 1/6 of recipe
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The biggest challenge in making an oil-free quiche is achieving a nice flaky crust. A combination of whole wheat flour, potato flour, and almond flour does the trick here with a little help from flaxseed meal. Nutritional yeast adds cheesiness to the creamy tofu filling while spinach lends green goodness, and artichoke hearts and sun-dried tomatoes punch up the flavor. With the comforting goodness of traditional quiche with a lot less fat, this delectable heart-healthy quiche is one to add to your weekly rotation and tasty enough for any special occasion brunch.
Tip: To make ahead, completely cool the baked quiche; cover. Store in the refrigerator up to 3 days. When you’re ready to eat, bake in a 350°F oven 15 to 20 minutes or until internal temperature reaches 165°F.
For more inspiration, check out these tasty ideas:
Ingredients
- 1 medium yellow onion, thinly sliced (about 2 cups)
- 1 tablespoon white wine vinegar
- 1¾ cups unbleached all-purpose flour (or white whole wheat flour), plus more for dusting
- ½ cup almond flour
- ¼ cup potato flour
- 1 tablespoon flaxseed meal (preferably golden)
- 1 teaspoon regular or sodium-free baking powder
- 6 cups frozen spinach (about 21 oz.)
- 1 12- to 14-oz. package soft silken tofu, drained
- 1 cup unsweetened, unflavored plant milk
- 1 14-oz. can artichoke hearts, drained and coarsely chopped (1½ cups)
- ½ cup chopped sun-dried tomatoes (not oil-packed)
- 2 tablespoons nutritional yeast
- 2 teaspoons finely chopped fresh thyme or 1 teaspoon dried thyme
- 1 clove garlic, minced
- ¼ teaspoon freshly ground white or black pepper
- Sea salt, to taste
Instructions
- Preheat oven to 375°F. Line the bottom of a 9-inch pie plate with parchment paper.
- In an extra-large nonstick skillet combine onion and ¼ cup water. Cook over medium-low 5 minutes, stirring occasionally. Add vinegar; cook 10 minutes more or until onion softens and starts to brown. Remove from heat.
- For crust, in a large bowl stir together 1½ cups of the all-purpose flour, the almond flour, potato flour, flaxseed meal, and baking powder. Add 1 cup water. Stir with a spatula until the flour forms clumps. Use your hands to work the dough into a ball, kneading just enough to bring it together. (Dough will be dry and crumbly.)
- Line a cutting board with plastic wrap, dust with all-purpose flour, and place the dough ball on top. Lightly flour a rolling pin and the top of the dough. Roll dough into an 11-inch disk, dusting the dough or rolling pin with flour as needed to prevent sticking.
- Carefully lift dough circle and place it in the prepared pie plate. Crimp edges of dough with your fingers or the tines of a fork. Bake crust 15 minutes.
- Meanwhile, for filling, put spinach in a strainer and run hot water over it for a few seconds to thaw. Squeeze spinach to wring out as much excess moisture as you can.
- In a large bowl combine tofu, milk, and the remaining ¼ cup all-purpose flour; whisk until tofu breaks up and mixture is creamy. Add spinach and the next six ingredients (through pepper); mix well. Season with salt. Spoon filling into the partially baked crust; spread evenly. Scatter cooked onion on top.
- Bake 30 to 40 minutes or until crust is golden brown. Remove quiche from oven. Let rest at least 5 minutes before slicing.
Per serving (1/6 of recipe): 491 calories, 74 g carbohydrates, 23 g protein, 14 g total fat, 2 g saturated fat, 0 g cholesterol, 311 mg sodium, 10 g fiber, 7 g sugar
Note: Nutritional information is provided as an estimate only.
Comments (15)
(5 from 2 votes)Hello, Was wondering what I could use to substitute artichoke? Thank you vey much
I have a family member who is allergic to onions. Any suggestions?
Leeks or garlic.
Leeks are a good substitute, but if leeks are not an option, you could try red bell pepper.
How is this recipe if you make ahead and freeze for another day?
Stephanie, we reached out to Chef Darshana and she said that yes, this can be frozen.
I forgot to mention that I used whole wheat pastry flour
I loved this! I only gave it 4 stars because the crust wasn't as good as a non oil crust (which is probably impossible anyway). The dough wasn't dry and crumbly either so maybe was too wet due to high humidity here (?) It wasn't flaky but it did taste good and the whole thing held together well to be cut and dished out as a pie. The filling was awesome--we both loved it! Some of the garlic wasn't chopped fine enough so gave the diner a jolt when biting down on it. So probably it should be sautéed or throw it in with the onion. Or use garlic powder. I refuse to use the PFAS laden nonstick pans so sautéed the onions in a dry stainless steal pan over hot heat like I learned in a Rouxbe online course and it worked great-- they actually browned! I'm wondering if I could substitute chard for the spinach if I parboiled it, drained it, and chopped it fine.
Hi Leda! While we haven't tested it, we think chard would work well here. With a quiche, having the right balance of wet ingredients is important so I think your suggestion to cook and drain it is a good one! (I love chard and use it all the time in recipes that call for spinach.)
What can you sub for the sun-dried tomatoes?
Try roasted red peppers, if you can tolerate those. I use them to replace tomatoes for spaghetti sauce and other recipes too. I'm going to try it for this recipe.
I also want to know what flour i can use instead of potato flour
Hi Linda, while we haven't tested this, tapioca flour or arrowroot flour would likely work well here. I think of potato, arrowroot, and tapioca as "sticky flours." Too much and the result will be gluey, but just the right amount and they bind the earthier, coarser flours like almond flour or chickpea flour. Hope that helps, and do let us know if you try it!
What else can sub out for potato flour? Thank you
Hi Sue, a good substitute for potato flour is tapioca flour or arrowroot flour. I've used these three flours fairly interchangeable over the years, and while we haven't tested this here, I suspect it would work well. Let us know how it goes if you decide to try it!