Healthy Quiche Recipe With Kale, Ham, Greek Yogurt (Cheeseless) (2024)

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Satisfying and healthy quiche recipe made with finely chopped kale, ham and protein packed non-fat Greek yogurt baked in a gluten free pie crust. An 8 ingredient simple dish for a quick healthy breakfast, brunch or dinner!

Healthy Quiche Recipe With Kale, Ham, Greek Yogurt (Cheeseless) (1)

Last April I brought home a fun surprise to the boys right around Easter... can you guess what it might be? Not an Easter Bunny (although I'm sure that would have been mind-blowing to a 5 year old!). I'll give you a hint, they are small, furry and chirp a whole lot!

You guessed it... chickens!

I had gone to the pet store to pick up plants for the garden and came home with four baby chicks. Without asking the hubby first- now guess how that one went...

Healthy Quiche Recipe With Kale, Ham, Greek Yogurt (Cheeseless) (2)

....but aren't they just adorable? They are huge chickens now!

Like a kid in a candy store I was so excited and I couldn't wait to surprise Big C when I picked him up from school to show him what was hiding in the little square box chirping in the car! The boys and I were BEYOND EXCITED and went right to hubbies work to introduce him to his new "children".

His reaction was just about as dull as finding coal in your Christmas stocking. Not happy. Not one little bit. But being the awesome guy he is, we got to keep our little babies and he ordered a chicken coop as my Mother's Day gift <3! And now we get to enjoy fabulous vibrant eggs with the most beautiful orange egg yolks EVERYDAY! Perfect for using in a frittatas, egg muffins, and a healthy quiche recipe like this one!

Healthy Quiche Recipe With Kale, Ham, Greek Yogurt (Cheeseless) (3)

A homemade healthy quiche recipe is one of my favorite meals to make for dinner as store bought quiche is often filled with tons of cream and cheese. We try not to eat large doses of dairy. Plus quiche recipes are easy to make because you can add whatever vegetables and meats are in the fridge such as turkey, bacon, ham, sausage, peppers, spinach, mushrooms and more!

This healthy quiche recipe is kept simple. No cheese, no milk just non-fat Greek yogurt to add extra protein and it helps to FLUFF the eggs in place of cream. Kale and green onions add nutritious vegetables small enough to digest well and ham adds a natural salty flavor that completes the quiche as a whole.

This easy breakfast quiche is:

  • healthy
  • quick
  • can be made in advance for an easy meal
  • savory
  • flavorful
  • fluffy
  • gluten-free
  • high protein
  • light on lactose (There is a slight bit in the Greek yogurt but not as much as cream, milk and most cheese. Since it is strained three times, much of the lactose is removed)

If you want to go crustless quiche for a grain-free dish and turn it into a casserole it can be baked in a baking pan for about 40 minutes at 375 degrees.

Healthy Quiche Recipe With Kale, Ham, Greek Yogurt (Cheeseless) (4)

My favorite gluten-free pie crust isthis one, or my homemade pie crust. You can find the store-bought version at Sprouts or Whole Foods Markets in the frozen section. Any pie crust will work but theirs specifically is produced in a Gluten, Wheat, Dairy, Nut & Casein Free Environment- so perfect for making pies and quiche recipes or for anyone with food allergies.

With all of our chicken eggs stored up in the refrigerator, I made a few of these quiches to store in the freezer for days I don't have time to make dinner. To freeze your quiche for later- make it, bake it, let it cool and wrap it tightly plastic then sealed in a freezer zipper bag and remove an extra air.

Be sure to also try these other egg recipes

  • Spinach Quiche
  • Asparagus Leek Frittata
  • Easy Breakfast Quiche
  • Frittata Muffins
  • Cloud Eggs in Turkey Sausage

Pin this Healthy Quiche Recipe

Healthy Quiche Recipe With Kale, Ham, Greek Yogurt (Cheeseless) (5)

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Healthy Quiche Recipe With Kale, Ham, Greek Yogurt (Cheeseless) (6)

Healthy Quiche Recipe With Kale, Ham, Greek Yogurt (Cheeseless)

Danielle Fahrenkrug

Satisfying and healthy quiche recipe made with finely chopped kale, ham and protein packed non-fat Greek yogurt baked in a gluten free pie crust.

4.58 from 28 votes

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 50 minutes mins

Total Time 1 hour hr

Course Breakfast

Cuisine American

Servings 6

Calories 226 kcal


  • 1 frozen gluten-free pie crust
  • 7 eggs
  • 1 cup non-fat Greek yogurt
  • 1 cup kale leaves only with stems removed, packed and finely chopped
  • ¼ cup green onion chopped (more for garnish)
  • ¾ cup ham diced
  • pinch of salt
  • teaspoon white pepper


  • Preheat the oven to 375 degrees F. Let the frozen pie crust thaw for 10 minutes on the counter. Poke a few holes in the bottom of the pie crust then bake it for 10 minutes (without the filling).

  • While the crust is thawing, make the filling. In a large bowl whisk together the eggs, non-fat Greek yogurt, salt and pepper until it is smooth and creamy. When the pie crust is finished baking layer the bottom evenly with chopped kale, ham and ¼ cup chopped green onion. Pour the egg mixture on top.

  • Place the quiche on a baking sheet to bake (setting it on a baking sheet helps to prevent any over-spilling into the bottom of the oven). Bake uncovered for 40 minutes. If it starts to brown after 30 minutes, cover the quiche with foil. Garnish with extra onion slices and serve warm.


Serving: 6gCalories: 226kcalCarbohydrates: 15gProtein: 14gFat: 13gSaturated Fat: 5gCholesterol: 232mgSodium: 296mgFiber: 1gSugar: 1g

Tried this Recipe? Tag me Today!Mention @DelightfulMomFood or tag #delightfulmomfood!


More Healthy Gluten-Free Breakfast Recipes

  • Egg White Beet Souffle
  • Protein Overnight Oats
  • Cheesy Italian Red Pepper Frittata Muffins
  • Easy Asparagus Leek Frittata

About Danielle Fahrenkrug, Certified Health & Nutrition Life Coach

Danielle Fahrenkrug is an entrepreneur, self taught chef, and food photographer turned 3x cookbook author. Her passions of helping others with healthy eating led her to becoming a certified health and nutrition life coach. She is also a wife, mother of four, and loves the beach, animals, and fitness.

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  1. Q says

    Healthy Quiche Recipe With Kale, Ham, Greek Yogurt (Cheeseless) (11)
    Thanks so much for this recipe! I made my own veggie filling but the ratio of egg and yogurt here is perfect. It set beautifully with a lovely creamy texture. I covered it in foil and baked on a sheet pan for 30 min, it was only just starting to firm so baked again for 15 min. The top at this point was still runny but I checked with a fork and found it was mostly set underneath. So I sprinkled some cheese, covered again and baked for 10 more mins. Altogether an extra 15 beyond what you recommend, but I believe it could be because I added the sheet pan.


    • Danielle Fahrenkrug says

      Thank you for sharing your additional baking time. I am glad you enjoyed and thank you also for rating the recipe!


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Healthy Quiche Recipe With Kale, Ham, Greek Yogurt (Cheeseless) (2024)


Can I substitute Greek yogurt for heavy cream in quiche? ›

If you're low on dairy ingredients, don't fret. Greek yogurt can substitute milk, sour cream and heavy cream. Milk: If you're short on milk, half and half or light cream, Greek yogurt can be used to make up for the difference.

Is quiche healthy or unhealthy? ›

Is quiche healthy? Quiche is bad news when it comes to a healthy diet. It's usually made with cheese and cream in the filling as well as butter in the pastry case, so it's often high in saturated fat and calories. Ingredients like bacon will add salt and more saturated fat.

Is milk better than heavy cream in quiche? ›

Heavy Cream and Milk – For the best tasting quiche, use a combination of whole milk and heavy cream. (Or simply use half-and-half.) Using just heavy cream produces an overly thick filling. Whole milk is great, but a combo of heavy cream and milk is better.

Can I use 2% milk instead of heavy cream for quiche? ›

For gluten-free crust, try making a sweet potato crust. The Custard: For your custard to set properly in the oven, use this easy ratio: 1 part dairy to 2 parts eggs. Classic custards use heavy cream, but 2% milk contains a fraction of the saturated fat and is still plenty rich.

What is a substitute for Greek yogurt in baking? ›

It depends on the recipe, but plain, unsweetened yogurt will work as a substitute for Greek yogurt. Plain yogurt is slightly less thick and less tangy, but when used in baking there isn't much difference in taste. Use whole-fat, plain varieties with no sweeteners.

Is quiche okay for weight loss? ›

Crustless quiches are a good way to control fat and calorie intake. If you don't want to skip the crust, make your own rather than buying one because this allows you to control ingredients. Using mostly egg whites and just a couple of yolks is a good way to keep your quiche healthy.

Is quiche good for weight loss? ›

Healthy eaters often avoid quiche because it can be high in fat and calories. Just one serving of quiche can contain 500 calories and at least 33 fat grams.

Can Type 2 diabetics eat quiche? ›

Quiche is a delicious and affordable meal. This one is crustless, which makes it lower-carb, well suited to a diabetic diet. It is great served alongside a lettuce or a fruit salad.

What is the best cheese to use for quiche? ›

Often associated with French cuisine, quiche is a savory egg custard baked in pie crust. The base comprises eggs, milk, and cream, cheese, and any variety of ingredients are added for flavor. This cheese quiche uses cheddar, and Swiss cheese is a nice addition.

What is the milk to egg ratio for quiche? ›

Quiche Ratio: 1 large egg to 1/2 cup of dairy

You'll need to increase the amount of eggs and milk based on the size of your quiche, so knowing the basic ratio makes it really easy to scale up or down. For a standard 9-inch quiche: Use 3 large eggs (6 ounces) 1 1/2 cups of whole milk or cream (12 ounces)

Can I substitute yogurt for milk in quiche? ›

That, my friends, is your quiche. I love using yogurt because it gives it an extra bit of tang and some richness. I use Greek yogurt because regular yogurt has too much liquid. If you don't have yogurt, you can substitute it with a cup of cream or half-and-half.

What should not be mixed with yogurt? ›

Yogurt is to be avoided with cheese, hot drinks, sour fruits, milk, mangoes, nightshades, beans, eggs, fish. Fat and proteins are mismatched foods as they need different digestive juices. Cheese cannot be paired with eggs, fruits, hot drinks, milk, beans, yogurt.

How do you make plain Greek yogurt taste better without sugar? ›

How To Make Greek Plain Yogurt Taste Good
  1. Sweeten them Naturally: ...
  2. Add Fruits: ...
  3. Mix in Flavorings: ...
  4. Mix Nut Butter. ...
  5. Add Nuts For Crunch: ...
  6. Make a Fruit Sauce: ...
  7. Stir in Granola: ...
  8. Experiment With Sweet and Savory Flavors:
Jul 12, 2023

What can you substitute for heavy cream in a quiche? ›

Milk and cornstarch

To replace 1 cup (237 mL) of heavy cream in your recipe, add 2 tablespoons (19 grams) of cornstarch to 1 cup (237 mL) of milk and stir, allowing the mixture to thicken. You can use whole milk or opt for skim milk to help slash the calories and fat content of your recipe.

What is a substitute for heavy cream in quiche? ›

Use half-and-half as a 1:1 substitute for heavy cream. It can work nearly as well for bringing creamy texture and flavor to sauces, soups and stews, mashed potatoes, quiches, and casseroles.

Will Greek yogurt curdle when heated? ›

Yes, all yoghurts curdle when boiled.

Can I use Greek yogurt instead of heavy cream in pasta? ›

In this pasta recipe, Greek yogurt is used in place of cream to form the base of a rich and velvety sauce. While the pasta's cooking, you'll blitz the yogurt with lemon zest, lemon juice, Parmesan cheese, olive oil, garlic, plenty of black pepper, and salt in a blender.


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