a slice of asparagus quiche on a white plate

Prosciutto & Asparagus Egg White Quiche

If you’re looking for a light, yet flavor packed breakfast or lunch idea, but need a recipe that’s quick to make, this prosciutto and asparagus egg white quiche is the perfect fit.

By leaving out the fat and calorie heavy cheese, whole eggs, and cream that many vegetable quiches call for, this healthy spring meal can be eaten any time if day, guilt free! Chalk full of fresh asparagus, you can even bake this egg white quiche in a pan without a crust to make it even healthier, and gluten free!a bundle of fresh cut asparagus on a wooden cutting board

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The Perfect Egg to Dairy Quiche Ratio

All quiches are essentially a custard thickened with egg which is then baked in a crust with various ingredients to flavor it.

The custard filling traditionally uses a rough 2:1 ratio to ensure the right quiche texture.

  •  1/2 cup of dairy(125 ml) : 1 Large whole egg (56 ml)

This ensures there is enough egg to set the custard without the quiche becoming scrambled egg.

Whole eggs are usually used because the yolks add richness and flavor to the finished product. They aren’t really necessary though, as the real binding power lies in the egg whites.

Egg White Quiche Ratio

To make a lighter, and healthier quiche using only egg whites, we have to tweak the above ratio a little. Instead of 1 whole egg per 1/2 cup of dairy well use 2 egg whites per 1/2 cup of dairy.

  • 1/2 cup of dairy (125 ml) : 2 egg whites (60 ml)

Preparing Your Spring Inspired Prosciutto & Asparagus Egg White Quiche

To make this quiche as quickly and hassle free as possible you need to plan ahead. This goes for most recipes though, with a little planning all food becomes easier to prepare.

The Pie Crust

You can use a store bought pie crust, but I prefer making my own, as it only contains 4 ingredients, and doesn’t contain preservatives.

Make it the night before (it only takes 5 minutes!) to let it set in the fridge overnight.

Related:  Super Simple Homemade Pie Crust

A super simple recipe for homemade pie crust, you'll never want to buy a store bought crust again!

You can even completely forego the crust and make a ‘crust-less quiche’ by simply pouring the ingredients and egg mixture into the quiche mold itself.

The Flavorings

Asparagus is only in season a few short weeks of the year, so why not take advantage of it! You don’t even need a whole lot of it for this egg white quiche, 6 or 7 spears cut into ribbons will do. Of course feel free to load it up with more if you prefer! Use a vegetable peeler to cut the asparagus into ribbons for a delicate and professional looking asparagus quiche!

cutting asparagus spears into ribbons using a vegetable peeler

The prosciutto provides a natural salty rich flavor in contrast to the light asparagus. Regular bacon or pancetta can be substituted but will be much higher in fat.

If asparagus isn’t your thing, use spinach or even kale as a vegetable – Chef Markus Mueller

Assembling the Asparagus Quiche

Lets get started…

Before you begin make sure you have on hand:

  • A vegetable peeler
  • A 9 inch pie or quiche mold

For ingredients you’ll need:

  • 1 9 inch pie crust
  • 6 -8 thick asparagus spears
  • 6 egg whites or 180 ml liquid egg white
  • 1 cup milk

Start by pre heating your oven to 425F. As the oven, pre-heats roll out your pie dough, and lightly grease your pie pan or quiche mold with butter or oil.

Line the pie pan with the dough making sure to press it firmly into the corners. Dock the pie crust with a fork,(this prevents it from bubbling up while blind baking), and then place it in your hot oven to blind bake for 10 minutes. While blind baking quiche is a topic that’s debatable for some, I feel that it provides a more thoroughly cooked crust.

docking a pie crust with a fork

As the crust is blind baking, quickly dice the prosciutto, and saute it in a pan. You don’t need to cook it till it’s crispy, just to slightly cook it.  While it’s cooking, trim the woody end of the asparagus, and then using your vegetable peeler, shave the asparagus stems into thin slivers.

Mix the asparagus and prosciutto together, and lightly season it with some cracked black pepper.

prosciutto and asparagus being sauteed in a pan

By now the quiche shell should be just about done baking, or have already come out of the oven. Add the filling to the partially baked crust. Set the partially baked quiche aside.

a filled asparagus egg white quiche ready for baking

Take a mixing bowl and quickly whisk together the egg whites and milk. Pour this mixture into the quiche shell and then place the filled egg white quiche back in the oven. Immediately drop the oven temperature to 325F. Bake the asparagus quiche for 30 to 40 minutes until the egg mixture is fully set and does not jiggle when shaken.

a top down view of a piece of prosciutto and asparagus egg white quiche

Either serve the asparagus quiche immediately while hot, or fully cool then cut the quiche. The individual cold portions can be baked in a hot oven or heated in a microwave to re-heat.

Made the recipe? Comment & Rate it below, then take a picture and tag me on Facebook & Instagram: @earthfoodandfire . For more from scratch recipes follow me on Instagram & Pinterest

a slice of asparagus quiche on a white plate
5 from 4 votes
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Prosciutto & Asparagus Egg White Quiche

A light and healthy yet flavorful egg white quiche, loaded with prosciutto and asparagus. Perfect for spring!

Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 8 people
Author Markus Mueller

Ingredients

  • 1 9 inch pie crust
  • 6 - 8 asparagus spears
  • 6 egg whites or 180 ml liquid egg white
  • 1 cup milk
  • 100 grams prosciutto
  • Salt and pepper

Instructions

  1. Pre heat your oven to 425F

  2. As the oven pre-heats, roll out your pie dough, and lightly grease your pie pan or quiche mold with butter or oil.

  3. Line the pie pan with the dough making sure to press it firmly into the corners. Dock the pie crust with a fork.

  4. Blind bake the quiche shell for 10 minutes. After taking out the partially cooked crust, turn the oven down to 325F.

  5. As the crust is blind baking, dice the prosciutto, and lightly saute it in a pan. 

  6. While the prosciutto is cooking, trim the woody end of the asparagus, and then using your vegetable peeler, shave the asparagus stems into thin slivers.

  7. Mix the asparagus and prosciutto together, and lightly season it with some cracked black pepper.
  8. Add the asparagus/ prosciutto filling to the partially baked quiche crust.

  9. Take a mixing bowl and quickly whisk together the egg whites and milk.
  10. Pour this mixture into the quiche shell and then place the filled egg white quiche back in the oven.

  11. Bake the quiche for 30 to 40 minutes until the egg mixture is fully set and does not jiggle when shaken.

  12. Either serve the egg white quiche immediately while hot, or fully cool then cut the quiche. The individual cold portions can be baked in a hot oven or heated in a microwave to re-heat.

Recipe Notes

You can completely forego the pie crust and make a crust-less egg white quiche by simple baking the egg mixture and filling together in greased pie pan.

 

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6 Comments

  1. Those flavours are taking me back to spring in Italy! And with the asparagus farm just down the road from me opening yesterday, this quiche is the perfect choice for me today–crustless to keep it gluten-free! Thanks for all the recipe tips!

  2. The perfect Springtime quiche! I LOVE quiche and I love that you’ve included the ‘perfect dairy to egg ratio’ – so helpful! This would be wonderful for a brunch!

    • It would make a great brunch item! The ratio can be used to make any kind of quiche! You can even, switch up the dairy and use cream for a very rich and silky texture or lactose free milk if you are lactose intolerant.

  3. What a beautiful, springtime quiche! I love that you can assemble it the night before and pull it out of the fridge ready to bake in the morning!

  4. This quiche looks so delicious, and I love that you ribboned the asparagus. I’ve never done that but must try sometime. Great recipe!

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