A vibrant quiche packed with earthy kale and tangy sun-dried tomatoes, balanced with creamy eggs and cheese. Perfect for a wholesome breakfast, brunch, or light lunch that’s as nourishing as it is flavorful.

FULL RECIPE

Ingredients

• 1 9-inch pie crust (store-bought or homemade)
• 1 cup chopped fresh kale, stems removed
• ½ cup sun-dried tomatoes (packed in oil), drained and chopped
• 1 cup shredded mozzarella cheese
• ½ cup crumbled feta cheese
• 4 large eggs
• 1 cup whole milk
• ½ cup heavy cream
• 2 tablespoons grated Parmesan cheese
• 1 teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 tablespoon olive oil

Directions

1. Preheat oven to 375°F (190°C).
2. Heat olive oil in a skillet over medium heat, add chopped kale, and sauté until wilted (about 3-4 minutes). Remove from heat and set aside.
3. In a large bowl, whisk together eggs, whole milk, heavy cream, garlic powder, salt, and black pepper until well combined.
4. Place the pie crust into a 9-inch quiche or pie dish. Sprinkle mozzarella cheese evenly over the crust.
5. Add sautéed kale and chopped sun-dried tomatoes on top of the cheese.
6. Pour the egg mixture evenly into the crust, ensuring all ingredients are covered.
7. Sprinkle crumbled feta cheese and grated Parmesan over the top.
8. Bake for 35-40 minutes, or until the center is set and the top is golden brown.
9. Let rest for 5-10 minutes before slicing and serving.

Nutritional Information

• Calories: 320 per slice (based on 8 slices)
• Total Fat: 23g
• Saturated Fat: 11g
• Cholesterol: 160mg
• Sodium: 520mg
• Total Carbohydrates: 17g
• Dietary Fiber: 2g
• Sugars: 3g
• Protein: 13g
• Vitamin A: 1200IU
• Vitamin C: 20mg
• Calcium: 250mg
• Iron: 2mg

Nutritional Benefits of Sun-Dried Tomato & Kale Quiche

This quiche is a nutritional powerhouse, combining nutrient-dense kale with antioxidant-rich sun-dried tomatoes. Kale provides essential vitamins like A, C, and K, as well as fiber and calcium, supporting bone health and digestion. Sun-dried tomatoes offer lycopene, a potent antioxidant linked to heart health and cancer prevention. The eggs and cheese contribute quality protein and calcium, making this dish both filling and balanced.

The Role of Kale in a Healthy Diet

Kale is one of the most nutrient-packed greens available. It’s low in calories but high in vitamins and minerals, especially vitamin K, which plays a key role in blood clotting and bone health. Kale also contains flavonoids and carotenoids that help reduce inflammation and protect against chronic diseases, making this quiche a great way to sneak more greens into your meals.

Why Choose Sun-Dried Tomatoes

Sun-dried tomatoes are concentrated sources of flavor and nutrients because the drying process removes water but retains vitamins and antioxidants. They provide a sweet, tangy punch that enhances the quiche’s flavor profile. Additionally, their lycopene content is more bioavailable than in fresh tomatoes, meaning your body can absorb it more easily.

Protein Power from Eggs and Cheese

Eggs and cheese add a creamy texture while delivering a solid dose of protein, vital for muscle repair and satiety. Eggs are also rich in choline, important for brain health. Cheese provides calcium and fat-soluble vitamins but should be consumed mindfully if watching saturated fat intake. Together, they help keep you full and satisfied.

Balancing Flavors and Textures

The combination of earthy kale, tangy sun-dried tomatoes, creamy cheeses, and the custardy egg base creates a multi-dimensional taste experience. The slight bitterness of kale pairs beautifully with the sweetness of sun-dried tomatoes, while the cheese melts into a luscious contrast, making every bite interesting.

Versatility of Quiche for Any Meal

Quiche is famously versatile and can be enjoyed for breakfast, brunch, lunch, or even a light dinner. This particular quiche with kale and sun-dried tomatoes fits well into any meal occasion, offering a nutritious and satisfying option that can be served warm or at room temperature.

Incorporating Healthy Fats

Using olive oil and cheese in the quiche adds healthy fats that help your body absorb fat-soluble vitamins like A, D, E, and K. Olive oil also provides heart-healthy monounsaturated fats and antioxidants. Healthy fats are essential for brain function and hormone production.

Gluten Considerations

While this recipe uses a traditional pie crust, it can easily be adapted for gluten-free diets by substituting with gluten-free crusts or going crustless. This flexibility makes the quiche accessible to people with gluten sensitivities or celiac disease without compromising flavor.

How to Make It Kid-Friendly

For picky eaters, finely chopping kale or substituting with spinach might be more appealing. Mild cheeses like mozzarella and adding a touch of sweetness from the tomatoes can make the flavors more approachable. Serving smaller portions alongside favorite sides can encourage kids to enjoy this healthy dish.

Seasonal Adaptations

While kale and sun-dried tomatoes are staples, this quiche can be adapted seasonally by swapping kale for spinach or Swiss chard and adding other vegetables like bell peppers or mushrooms. This makes it easy to enjoy fresh, local produce year-round.

The Role of Dairy in Creaminess and Nutrition

The dairy in the quiche, including milk, cream, and cheeses, gives the dish its smooth, rich texture and adds calcium and vitamin D, crucial for bone health. For those with lactose intolerance, lactose-free or plant-based alternatives can be used without losing much of the creaminess.

Perfect Pairings and Serving Suggestions

This quiche pairs well with fresh salads, roasted vegetables, or a light soup. Its rich and savory flavors complement simple, crisp sides that add variety and balance to your meal. A glass of light white wine or sparkling water with lemon also enhances the dining experience.

Meal Prep and Storage Tips

Quiche is an excellent make-ahead dish. It can be baked in advance, cooled, and refrigerated for up to 3 days or frozen for longer storage. Reheating gently in the oven preserves its texture and flavor, making it ideal for busy households or meal prepping.

A Vegetarian Protein Option

With eggs and cheese, this quiche provides a complete protein source, making it a great vegetarian option that doesn’t rely on meat. This supports those who want to reduce meat consumption but still maintain adequate protein intake.

Cultural Roots and Popularity of Quiche

Quiche originated in France but has become popular worldwide for its simplicity and versatility. It’s often associated with brunch culture and celebratory meals, but its adaptability to various ingredients means it can be made to suit diverse palates and dietary needs.

How to Enhance Nutritional Density

Adding extra vegetables or using whole-grain or nut-based crusts can boost fiber and micronutrient content. Incorporating herbs like parsley or basil adds antioxidants and flavor without extra calories, making the dish even healthier.

Potential Dietary Adjustments

For keto diets, the crust can be swapped with a low-carb alternative or omitted entirely. For those limiting sodium, cheese quantities can be reduced or replaced with lower-sodium varieties. The recipe’s flexibility allows for easy modifications to fit different nutritional goals.

Conclusion

The Sun-Dried Tomato & Kale Quiche is more than just a delicious meal; it’s a nutritionally balanced dish that combines antioxidant-rich vegetables, high-quality proteins, and healthy fats in a versatile and satisfying form. Its ability to be customized for dietary needs and enjoyed at any time of day makes it a valuable addition to a wholesome eating plan. Whether you’re aiming to boost your vegetable intake, enjoy a hearty vegetarian meal, or serve an elegant brunch, this quiche delivers on flavor and nutrition.