Vegetable & Cheese Quiche
Vegetable and cheese quiche is an elegant French tart that combines a baked egg-and-cream custard with a generous mix of spinach, mushrooms and cheeses. It has a low glycemic index (clinically reviewed estimate ≈45), as the fat of the eggs and cheese brakes the absorption of the pastry's starch.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Have one medium triangular slice with a rocket and tomato salad to cut through the richness of the cheese and add soluble fibre.
Best preparation methods
For a lighter, healthier version, bake a crustless quiche in a tart tin; you get an amazing high-protein, keto-friendly dish.
Important Nutritional Note
Rich in calcium, complete protein and vitamin B12; people with hardened arteries should be moderate because of the saturated fat in the cream and cheese.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 275 kcal | 412.5 kcal |
| Protein | 11 g | 16.5 g |
| Carbohydrate | 19 g | 28.5 g |
| Available carbohydrate | 17.2 g | 25.8 g |
| Fat | 17 g | 25.5 g |
| Dietary fibre | 1.8 g | 2.7 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in French dishes with a glycemic index (5), it ranks 3 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is vegetable and cheese quiche suitable for people with diabetes?
Yes, in moderation: its glycemic index is low (≈45), protein and fat prevent sudden glucose spikes, and the key is the size of the slice.
How many calories are in a slice of vegetable quiche (150 g)?
A typical slice provides about 410 kcal, 16.5 g of protein, 25.5 g of fat and around 28.5 g of carbohydrate.
How can I reduce the calories of homemade quiche?
Replace the heavy cream with low-fat Greek yoghurt and use wholemeal flour, or leave out the pastry base altogether.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.