Frugal -Chicken Quiche

Posted on September 3, 2026

This Chicken Quiche is a satisfying, protein-packed dish that brings together tender diced chicken, earthy mushrooms, and fresh baby spinach nestled in a golden, flaky pie crust. Each slice is rich, creamy, and perfectly seasoned with thyme, making it ideal for brunch, lunch, or a light dinner. It's a crowd-pleasing classic that looks impressive yet comes together with simple, wholesome ingredients.

Frugal Breakfast

Ingredients

refrigerated Dough for 1, 9-inch pie crust

7 large eggs, beaten

2/3 cup skim milk

2 cups diced cooked chicken or turkey breast, chopped 1/2 inch pieces

1 cup chopped baby spinach

1/3 cup part skim Swiss cheese, or cheese of your choice

4 ounces mushrooms, chopped 1/2 inch pieces

1 teaspoon salt

1/8 teaspoon black pepper

1/2 teaspoon dried thyme

Instructions

1

Preheat oven to 400F degrees.

2

Roll the dough out on a well-floured work surface until it’s approximately 12-inches in diameter. Transfer it to a 9-inch glass deep pie dish.

3

Using your fingers, press it firmly into the bottom and sides of the pie plate. Then fold/crimp the overhanging dough. Prick the bottom and sides of the pie crust all over with the tines of a fork to prevent the crust from bubbling.

4

Transfer the pie crust to a cookie sheet and your pre-heated oven and bake for 15 to 18 minutes, until par-baked.

5

Meanwhile in a large mixing bowl lightly beat the eggs with milk, add the remaining ingredients and pour into the par-baked pie crust.

6

Place quiche on cookie sheet, cover the edges of the exposed crust with foil to prevent browning too much and bake on the middle oven rack until the eggs are set and a knife inserted in center comes out clean, for 50 to 60 minutes.

7

Let cool before serving.

8

Serve with a crisp green salad or maybe some fresh fruit on the side.

Key Points About Ingredients:

• Using refrigerated pie dough saves prep time while still delivering a flaky, golden crust — be sure to prick it all over before par-baking to prevent bubbling.
• Baby spinach adds a fresh, mild flavor and a boost of vitamins A and K without overpowering the other ingredients.
• Part-skim Swiss cheese melts beautifully into the egg custard while keeping the saturated fat lower than full-fat cheese alternatives.
• Mushrooms add an earthy umami depth to the quiche — chop them to ½-inch pieces so they distribute evenly throughout each slice.
• Using skim milk instead of heavy cream keeps the quiche lighter while still achieving a smooth, creamy custard texture.
• Pre-cooked chicken or turkey breast makes this recipe a fantastic way to repurpose leftover roast chicken into an elegant new meal.

Key Nutritional Insights:

• Each serving provides approximately 28g of protein, making this quiche an excellent high-protein option for brunch or a light dinner.
• The eggs contribute a significant amount of choline, an essential nutrient important for brain health and liver function.
• Using skim milk and part-skim Swiss cheese helps keep saturated fat in check compared to traditional quiche recipes made with heavy cream.
• Baby spinach and mushrooms add dietary fiber, potassium, and a range of B vitamins without meaningfully increasing calories.
• This quiche is a good source of selenium and vitamin B12, both of which support thyroid function and energy metabolism.

• Nutrition Facts

• Serving Size1
• Amount per serving
• Calories320
• Standard DV% Daily Value*
• Total Fat14 g72 g19.44%
• Saturated Fat4.5 g20 g22.5%
• Trans Fat0 g
• Polyunsaturated Fat2.5 g
• Monounsaturated Fat5.5 g
• Cholesterol265 mg300 mg88.33%
• Sodium620 mg2300 mg26.96%
• Total Carbohydrate18 g275 g6.55%
• Dietary Fiber1.5 g28 g5.36%
• Total Sugars2.5 g
• Added Sugars0 g50 g0%
• Sugar Alcohal0 g
• Protein28 g50 g56%
• Vitamin D (Cholecalciferol)60 mcg20 mcg300%
• Calcium180 mg1300 mg13.85%
• Iron2.8 mg18 mg15.56%
• Potassium420 mg4700 mg8.94%
• Vitamin A1100 mcg900 mcg122.22%
• Vitamin C (Ascorbic Acid)5 mg90 mg5.56%
• Vitamin E (Tocopherol)1.2 mg15 mg8%
• Vitamin K55 mcg120 mcg45.83%
• Vitamin B1 (Thiamin)0.15 mg1.2 mg12.5%
• Vitamin B2 (Riboflavin)0.42 mg1.3 mg32.31%
• Vitamin B3 (Niacin)8.5 mg16 mg53.13%
• Vitamin B6 (Pyridoxine)0.55 mg1.7 mg32.35%
• Folate55 mcg400 mcg13.75%
• Vitamin B12 (Cobalamine)1.1 mcg2.4 mcg45.83%
• Biotin18 mcg30 mcg60%
• Vitamin B5 (Pantothenic acid)1.8 mg5 mg36%
• Choline280 mg550 mg50.91%
• Phosphorus340 mg1250 mg27.2%
• Iodine28 mcg150 mcg18.67%
• Magnesium38 mg420 mg9.05%
• Zinc2.4 mg11 mg21.82%
• Selenium38 mcg55 mcg69.09%
• Copper0.18 mg0.9 mg20%
• Manganese0.35 mg2.3 mg15.22%
• Chromium4 mcg35 mcg11.43%
• Molybdenum12 mcg45 mcg26.67%
• Chloride210 mg2300 mg9.13%
• * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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