Last Updated on November 14, 2024 by Arif Chowdhury

Quiche is often viewed as a luxurious dish—something to enjoy at brunch or a special gathering. But what if we told you that you could savor a delicious quiche while also keeping your health goals in check?

Enter the Salmon and Red Pepper Quiche—a delightful blend of flavors featuring smoked salmon, roasted red peppers, and Gruyère cheese. Not only is this dish a feast for your taste buds, but it also supports your weight loss journey.

Let’s dive into the details of this savory quiche, explore its health benefits, and guide you through making it at home!

The Nutritional Benefits of Salmon and Red Peppers

Before we get into the recipe, let’s talk about why this quiche is a fantastic choice for your diet. Salmon is a powerhouse of nutrition. It’s rich in omega-3 fatty acids, which are essential for heart health.

According to the American Heart Association, eating fatty fish like salmon at least twice a week can significantly reduce the risk of heart disease.

In addition, red peppers are packed with vitamins A and C. Just one medium red bell pepper contains about 150% of your daily vitamin C needs. This nutrient not only boosts your immune system but also aids in collagen production, which is vital for skin health.

Combining these ingredients in a quiche not only makes for a tasty dish but also delivers a variety of health benefits. So, let’s get cooking!

Ingredients You’ll Need

To create your Salmon and Red Pepper Quiche, gather the following ingredients:

For the Crust:

• 1 ½ cups whole wheat flour
• ½ teaspoon salt
• ½ cup cold unsalted butter, cubed
• 4-5 tablespoons ice water

For the Filling:

• 6 large eggs
• 1 cup low-fat milk
• 1 cup smoked salmon, chopped
• 1 cup roasted red peppers, diced (jarred or homemade)
• 1 cup Gruyère cheese, shredded
• ½ teaspoon black pepper
• ½ teaspoon dried dill (optional)
• Fresh chives for garnish (optional)

Making the Crust

Creating a homemade crust may sound intimidating, but it’s simpler than you think! Here’s how to do it:

1. Mix the Dry Ingredients: In a large bowl, whisk together the whole wheat flour and salt.
2. Cut in the Butter: Add the cold, cubed butter to the flour mixture. Use a pastry cutter or your fingers to combine the butter until the mixture resembles coarse crumbs.
3. Add Ice Water: Gradually add the ice water, one tablespoon at a time. Mix until the dough comes together. You may not need all the water.
4. Chill the Dough: Form the dough into a disk, wrap it in plastic wrap, and refrigerate for at least 30 minutes. This step helps the crust hold its shape while baking.

Preparing the Filling

While your crust is chilling, let’s whip up the filling.

1. Preheat the Oven: Preheat your oven to 375°F (190°C).
2. Whisk the Eggs and Milk: In a large bowl, whisk together the eggs and low-fat milk until well combined.
3. Add the Flavorful Ingredients: Stir in the smoked salmon, roasted red peppers, Gruyère cheese, black pepper, and dill (if using). Mix until everything is evenly distributed.

Assembling the Quiche

Once your crust has chilled, it’s time to put it all together!

1. Roll Out the Dough: On a lightly floured surface, roll out the dough into a circle large enough to fit into a 9-inch pie dish. Transfer the dough to the dish, pressing it gently into the bottom and sides.
2. Blind Bake the Crust: To prevent a soggy bottom, blind bake the crust. Place a piece of parchment paper over the crust and fill it with pie weights or dried beans. Bake for 10 minutes, then remove the weights and parchment and bake for another 5 minutes until lightly golden.
3. Pour in the Filling: Carefully pour the prepared filling into the pre-baked crust.
4. Bake the Quiche: Bake the quiche in the preheated oven for 30-35 minutes, or until the filling is set and the top is slightly golden.
5. Cool and Garnish: Allow the quiche to cool for about 10 minutes before slicing. Garnish with fresh chives if desired.

Serving Suggestions

The beauty of this Salmon and Red Pepper Quiche is its versatility. Serve it warm or at room temperature, making it a perfect dish for brunch, lunch, or even dinner.

Pair it with a refreshing green salad drizzled with lemon vinaigrette for a balanced meal.

Storage Tips

If you have leftovers (which is rare, but hey, it happens!), store them in an airtight container in the refrigerator. The quiche will keep well for about 3 days.

Reheat individual slices in the microwave or enjoy them cold for a quick snack!

The Weight Loss Advantage

You might be wondering how this delicious quiche fits into a weight loss plan. The key is in its ingredients. Whole wheat flour offers more fiber than traditional white flour, helping you feel fuller longer.

The protein in salmon and eggs can also help manage hunger cravings, making it easier to stick to your weight loss goals.

In fact, studies suggest that high-protein diets can help boost metabolism and reduce appetite. Including protein-rich foods like this quiche can lead to better weight management.

Plus, with each slice clocking in around 250 calories, you can enjoy a satisfying meal without derailing your diet.

Final Thoughts

The Salmon and Red Pepper Quiche is not just a dish; it’s a celebration of flavors and health. Whether you’re hosting a brunch or simply looking to treat yourself to a nutritious meal, this quiche ticks all the boxes.

With its balance of protein, healthy fats, and vibrant vegetables, it’s a recipe that you can feel good about.

So why not give it a try?

Gather your ingredients, roll up your sleeves, and enjoy the process of creating something delicious and nutritious. Your taste buds and waistline will thank you!