Healthier French Salmon Quiche

Ingredients

• 150 g wholemeal spelt flour (for the crust)
• 110 g Greek yoghurt (for the crust)
• 25 g grated Parmesan (for the crust)
• 1 egg (for the crust)
• 1 egg white (for sealing the crust)
• 0.5 tsp salt (for the crust)
• black pepper (to taste, for the crust)
• 2 shallots (diced)
• 150 g baby spinach
• 150 g asparagus (chopped)
• 100 g frozen peas
• 400 g smoked salmon
• 500 g light cottage cheese
• 8 eggs (for the filling)
• 1 tbsp Dijon mustard
• 1 garlic clove (crushed)
• 1 lemon zest (zest of 1 lemon)
• 2 tbsp chopped dill
• black pepper (to taste, for the filling)

Steps

1. 1

   In a mixing bowl, combine the wholemeal spelt flour, Greek yoghurt, grated Parmesan, 1 egg, salt, and black pepper.

2. 2

   Mix the crust ingredients together until a soft dough forms.

3. 3

   Let the dough rest for 15 minutes.

4. 4

   Preheat your oven to 180°C (160°C fan).

5. 5

   Press the dough into a greased 24cm quiche dish (the author recommends pressing rather than rolling).

6. 6

   Prick the bottom of the crust with a fork.

7. 7

   Bake the crust for 15 minutes.

8. 8

   Remove from the oven, brush the surface with the egg white to seal it, and bake for another 2 minutes.

9. 9

   While the crust is par-baking, sauté the diced shallots in a pan until softened.

10. 10

    Add the baby spinach to the pan and cook until wilted.

11. 11

    Blanch the chopped asparagus and frozen peas in boiling water until tender-crisp, then drain.

12. 12

    In a large bowl, whisk together the light cottage cheese, 8 eggs, Dijon mustard, crushed garlic, lemon zest, chopped dill, and black pepper.

13. 13

    Gently fold the sautéed shallots, wilted spinach, blanched asparagus, peas, and smoked salmon into the egg mixture.

14. 14

    Pour the filling into the prepared crust.

15. 15

    Bake for 40-45 minutes until the filling is just set and the top is golden.

16. 16

    Allow the quiche to rest for 10-15 minutes before slicing and serving.

Notes

The author notes that this recipe provides nearly 50g of protein and 4g of fiber per serving. A key tip is to press the dough into the tray rather than rolling it, as it is a soft dough.

Nutrition per serving

• main
• brunch
• high-protein
• healthy
• salmon
• quiche
• baked
• spelt