Is Quiche Healthy? Here's What The Egg Dish Will Really Do To Your Body

Quiche may sound fancy and intimidating, but it's surprisingly easy to make. In fact, a basic quiche recipe consists of a handful of mostly all-natural ingredients. But does that mean it's a healthy dish? 

Let's start with the (usually) flaky crust. Generally speaking, quiche pie crusts rely mainly on flour and fat for texture and flavor. However, the crust could be made with a fiber-heavy flour like whole wheat flour, which would at least make it more nutritious. And you could choose an unsaturated fat, such as walnut oil, coconut oil, or olive oil. (Read about other oils you should be cooking with.) Alternatively, you could skip the crust; just use a nonstick baking dish to make serving and scrubbing easier.

Eggs are a typical quiche headliner, and research supports the notion that eggs are nutritionally beneficial. According to a 2023 review in Nutrients, eating eggs is associated with improved weight loss and heightened fullness. Additionally, a 2025 study in Nutrients found that eating eggs once a week reduced older adults' cardiovascular disease mortality by 29%. Oh, and you can't forget that eggs are packed with a lot of nutritional value, stemming from their high amounts of nutrients such as protein, calcium, and vitamin A.

Other ingredients commonly used in quiche are cheese and half-and-half (which is one part whole milk and one part cream).

Cheese contains high amounts of both calcium and protein. For example, in just one ounce of mozzarella cheese, you get 205 milligrams of calcium and 7.7 grams of protein. A 2022 meta-analysis in Nutrients concluded that eating cheese lowered the chance of heart failure, heart disease, and stroke, possibly due to it being a dairy product with high calcium. (Read about some of the healthiest cheeses you can eat.)

On the other hand, half-and-half isn't exactly the healthiest dairy product, especially if you have high blood pressure or are watching your cholesterol intake, per registered dietitian Kirsten Jackson (via Parade). Fortunately, you could replace half-and-half with a product with a lower fat content and fewer calories, like oat milk. Just know that your quiche won't wind up having the exact same creamy, rich texture as it would with a fuller fat product.

Salt and pepper are conventional quiche seasonings. But the former may not be necessary, especially if you're trying to lower your salt consumption. According to the American Heart Association, most people in the United States eat more than twice as much daily sodium as necessary, and sodium can put a strain on the cardiovascular system. To keep your quiche sodium levels in check, skip the additional salt and aim for a low-sodium cheese, like fresh mozzarella or cottage cheese. 

Keep the black pepper in your quiche, though. Black pepper has surprising health benefits, including the presence of piperine, an anti-inflammatory agent. Per a 2018 study in Cellular Immunology, ingesting piperine could be effective in treating inflammation from rheumatoid arthritis. Moreover, consider adding vegetables to your quiche for some extra fiber, antioxidants, and essential nutrients.

Ultimately, when eaten in moderation and prepared with thoughtfully selected ingredients — and maybe minus the crust — you can definitely fit quiche into a healthy, well-balanced diet.