Are you watching your weight but love quiches?

If you are a quiche lover but find that you are piling on the kilograms then you may need to find another food to indulge on or alternatively find healthier quiche options.

How fattening are quiches?

Most quiches that are bought from bakeries or supermarkets can be very high in trans fats and oils, depending on the ingredients that are used in their preparation as well as how the quiche itself is prepared.

High calorie quiches

The ingredients used to prepare quiches may be high in calories and may include cream, full-cream milk, fried onions, full-fat cheeses as well as the fat that is contained in the pastry. It is estimated that ‘an average slice of quiche contains at least 30 grams of fat, similar to a rich ice cream on a stick or a meat pie’.

Make a healthier quiche

Try making a healthier quiche the next time you are craving one. Here are some ideas on how this can be done.

Don’t use cream

Substitute the cream with plain low-fat or fat-free yoghurt and low-fat or fat-free milk.

Use healthy cooking methods

Opt to grill the bacon and poach mushrooms in a little milk instead of using other cooking methods that may increase the fat content of the dish such as frying in oil.

Use low-fat cheeses

Replace the high-fat cheeses with ones that are lower in fat such as mozzarella.

Pastry

Consider making the quiche base with half flour, half oat bran and as little butter as possible to try to keep the glycemic index as low as possible.

See a dietician

If you need help in creating a diet plan of healthy and balanced meals, seek the help of a dietician.

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