If you're looking for a hearty and delicious breakfast or brunch dish, look no further than Bacon and Cheese Quiche. A single slice (113g) of this savory dish contains around 280 Calories, making it a filling meal with plenty of Protein and healthy Fats.

Despite its indulgent flavor, Bacon and Cheese Quiche can also be a nutritious option, depending on how you prepare it. By choosing high-quality ingredients and controlling portion sizes, you can enjoy this dish without overloading on Calories or saturated Fats. But before we delve into the recipe and cooking tips, let's take a closer look at the nutritional profile of bacon and cheese quiche.

In this article, we'll explore the Calories, Fat, Protein, Carbs, Fiber, Sodium, Cholesterol, Vitamins, and Minerals in Bacon and Cheese Quiche, as well as some tips for making and serving this classic dish.

Calories in Bacon and Cheese Quiche

As mentioned earlier, one slice of Bacon and Cheese Quiche (113g) contains around 280 Calories. However, the calorie count can vary depending on the recipe and ingredients used. For example, a quiche with a crust made from white flour and butter will likely have a higher calorie count than one with a whole grain crust or a crustless quiche. If you're trying to watch your calorie intake, it's important to pay attention to portion sizes and the types of ingredients you use in your bacon and cheese quiche. Consider adding vegetables like spinach, mushrooms, or onions to bulk up the dish while keeping the calorie count low. You can also experiment with low-Fat cheeses, egg substitutes, or leaner cuts of bacon to reduce the calorie and fat content of the dish.

Fat in Bacon and Cheese Quiche

As a dish made primarily from eggs, cheese, and bacon, it's no surprise that Bacon and Cheese Quiche is relatively high in Fat. A single serving of this dish can contain as much as 22 grams of fat, with around 10 grams of saturated fat. While some fat is necessary for a satisfying and flavorful quiche, it's important to balance it out with other nutrients like Protein and Fiber. To make a healthier bacon and cheese quiche, try using low-fat dairy products, turkey bacon, or a mix of egg whites and whole eggs. You can also lighten up the dish by using less cheese or swapping it out for a flavorful alternative like feta, goat cheese, or ricotta. Like with Calories, portion control is key when it comes to fat intake. Stick to a single serving size or consider making a larger quiche that can be portioned out for several meals throughout the week.

Protein in Bacon and Cheese Quiche

Despite its high Fat content, Bacon and Cheese Quiche is also a good source of Protein. A single serving can contain up to 16 grams of protein, depending on the recipe and ingredients. Protein is an important nutrient for building and repairing muscles, as well as keeping you feeling full and satisfied after a meal. To maximize the protein content of your bacon and cheese quiche, consider adding additional protein sources like cooked chicken, ham, or sausage. You can also use a mix of whole eggs and egg whites to increase the protein while keeping the fat content in check.

Carbs in Bacon and Cheese Quiche

As a dish primarily made from eggs and cheese, Bacon and Cheese Quiche is relatively low in Carbs. A single serving can contain around 12 grams of carbs, depending on the recipe and ingredients used. While low-carb diets have gained popularity in recent years, it's important to remember that carbs are an important source of energy for our bodies. Instead of eliminating carbs altogether, try opting for complex carbs like whole grains, vegetables, and fruits. You can add some complex carbs to your bacon and cheese quiche by including ingredients like sweet potatoes, quinoa, or whole grain bread in your crust or filling.

Fiber in Bacon and Cheese Quiche

Fiber is an important nutrient that helps to regulate digestion, lower Cholesterol levels, and promote feelings of fullness and satiety. Unfortunately, Bacon and Cheese Quiche is not particularly high in fiber, with only around 1 gram of fiber per serving. To increase the fiber in your bacon and cheese quiche, try adding some veggies like broccoli, spinach, or kale to your filling. You can also experiment with different types of crusts made from whole grains like oatmeal, quinoa, or almond flour. By adding some fiber-rich ingredients to your quiche, you can make it a more balanced and nutritious meal.

Sodium in Bacon and Cheese Quiche

Bacon and Cheese Quiche can be a significant source of Sodium, especially if the bacon is a processed meat product or if the cheese is high in sodium. A single serving can contain up to 700 milligrams of sodium or more, which is about one-third of the daily recommended intake for most adults. To reduce the sodium content of your bacon and cheese quiche, try using low-sodium bacon, reduced-sodium cheese, or omitting the salt altogether. You can also experiment with using different herbs, spices, and seasonings to add flavor without adding sodium.

Cholesterol in Bacon and Cheese Quiche

As a dish made primarily from eggs and cheese, Bacon and Cheese Quiche is relatively high in Cholesterol. A single serving can contain up to 300 milligrams of cholesterol, which is more than the recommended daily intake for most people. While dietary cholesterol doesn't have as big of an impact on blood cholesterol levels as we once thought, it's still important to keep an eye on your intake of this nutrient. To reduce the cholesterol content of your quiche, try using egg substitutes or a mix of whole eggs and egg whites. You can also experiment with using different types of cheese that are lower in cholesterol, like goat cheese or mozzarella.

Vitamins and Minerals in Bacon and Cheese Quiche

Bacon and Cheese Quiche contains a variety of essential Vitamins and Minerals, including vitamin A, vitamin D, calcium, and iron. The exact nutrient content will depend on the recipe and ingredients used. Vitamin A is important for healthy vision, skin, and immune function, while vitamin D helps our bodies absorb calcium and maintain strong bones. Calcium is essential for bone health, while iron is necessary for oxygen transport and energy production. By using high-quality ingredients like fresh veggies, pasture-raised eggs, and grass-fed cheese, you can boost the nutrient density of your bacon and cheese quiche.

Ingredients in Bacon and Cheese Quiche

The basic ingredients in a Bacon and Cheese Quiche include eggs, cheese, bacon or another type of meat, and a crust made from flour, butter, and salt. However, there are endless variations and adaptations of this dish, depending on your personal taste and dietary preferences. Some recipes include additional vegetables like spinach, mushrooms, or onions, while others use different types of cheeses like feta, goat cheese, or cheddar. You can also experiment with making a crustless quiche or using a crust made from alternative flours like almond flour or coconut flour. The key is to choose high-quality ingredients and flavor combinations that you enjoy.

How to Make Bacon and Cheese Quiche

While there are many variations of Bacon and Cheese Quiche, the basic steps for making this dish are relatively straightforward. Here's a simple recipe to get you started:

• 1 unbaked 9-inch pie crust
• 6-8 slices bacon, cooked and chopped
• 1 cup shredded cheddar cheese
• 4 eggs, beaten
• 1 1/2 cups milk or cream
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

1. Preheat the oven to 375°F (190°C). Line the unbaked pie crust with parchment paper or aluminum foil and fill with pie weights, dried beans, or another type of weight.

2. Bake the crust for 10-15 minutes or until lightly golden in color. Remove the weights and parchment paper or foil and set aside to cool.

3. In a large bowl, whisk together the beaten eggs, milk or cream, salt, and pepper until well combined.

4. Crumble the cooked bacon over the bottom of the pie crust, then sprinkle on the shredded cheese.

5. Pour the egg mixture over the bacon and cheese, filling the crust to the top.

6. Bake the quiche for 35-40 minutes or until the center is set and the top is golden brown. Let cool for 5-10 minutes before slicing and serving.

Enjoy your delicious bacon and cheese quiche!