Spoonful of Sugar Free

Registered Dietitian

Flourless Quiche Crust

By

The death and destruction Hurricane Irene caused makes my heart go out to those who lost their homes, family, and friends.

When sadness strikes, sometimes we just need a little comfort. The word, “quiche,” sounds too fancy to be called comfort, but the creamy, eggy dish does just that-comforts.

Quiche with Brown Rice Crust

~This quiche is made with whole brown rice-no flour. It is a great way to use up your leftover rice. You can use some of my suggested fillings below, or create your own mix. Gluten-free, dairy-free, soy-free, nut-free, and, of course, sugar-free! 

Serves 6

Brown Rice Crust:

  • 1 1/2 cups cooked brown rice
  • 1 egg*
Preheat oven to 350*. Mix rice thoroughly with the egg. Spread mixture evenly on a 9″ pie or tart pan (greasing the pan is optional. My quiche came out fine without it). Spread the mix up the sides of the pan as well. Bake for 10-15 minutes or until golden.
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Filling Ingredients:
  • 4 eggs*
  • 1 cup milk or milk substitute (like almond milk)
  • 2 cups filling, ideas below
  • 1/4 tsp each of salt and pepper
Whisk together eggs, milk, fillings, salt, and pepper. Pour into Brown Rice crust and bake at 350* for 45 minutes or until a toothpick comes out clean. Let cool ten minutes before slicing and serving.
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*May substitute egg whites for whole eggs if desired.
Filling Ideas:
  • Veggie: Chopped bell peppers, onions, tomatoes, and spinach.
  • Mediterranean: Kalamata olives, artichoke hearts, capers, and roasted red peppers.
  • Meat Lover’s: Bacon, ham, pepperoni, salami, turkey.
  • Hawaiian: Canadian bacon, onions, pineapple.
  • Leftover: Throw anything and everything you have in the fridge into the quiche.
This is a lot healthier than your typical quiche with the flaky crust full of refined flour and fat. Check out Panera’s Spinach Artichoke Quiche nutrition facts: 540 calories, 34g fat (19g saturated), 165mg cholesterol, 910mg sodium, 38g carbohydrates, 8g sugar, 19g protein. The majority of the calories come from white flour, cheese, cream, and butter.
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With my quiche, you get whole grains and fiber from the brown rice, vitamins from the healthy vegetables you add, protein from the eggs, and a filling meal.
But, of course, you don’t want to be lectured about the health of the quiche. You want to eat it!
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I wish I could send this quiche to all of those on the East coast affected by the hurricane. Instead, I give you this recipe and send you a prayer.

THOUGHT-PROVOKING, MIND-PRODDING QUESTION OF THE DAY:

Have you, a family member, or a friend, been affected by hurricane Irene?

P.S. Don’t forget to sign up for the Blissful Bites Giveaway!

Reader Interactions

Comments

  1. Vermont saw tons of destruction, I think the most of any state. I am lucky, we didn’t get hit as badly as other areas. I am thankful that we remained safe. I love the easy crust idea, does it stay together well when you slice up a piece? I made a quiche a few weeks back and layered corn tortillas as a crust which worked pretty well too. Both are super easy ideas.

    • So glad your safe! I remember you mentioning that your classes were cancelled, though-probably a good thing. And yes, the crust stays together very well, actually. It came out of the pan easily and stayed together easily.

  2. I love the rice crust idea. We use mimic creme in our quiches instead of milk. It is amazing in that it works exactly like cream. No separation. And best, no sweetener.

  5. This looks fantastic! I love the crust idea–going to give it a try for sure.

    My husband’s family is in MA. They are without power, but other than that are safe and without any destruction done to their homes.

  6. I love this idea. I’m eating gluten free but have yet to start purchasing fancy flour substitutes. It’s so expensive. This is a really creative recipe and I can’t wait to try it. Does the “crust” taste like rice or does it kind of mimic a quiche crust?

    • Well, it is definitely not a flaky crust, but I wouldn’t say that it completely tastes like rice. The quiche’s flavors cover that up. I really don’t know how to describe it…hmmm…Maybe more thin crust pizza-like? I don’t know, but it’s good!

  7. That looks delish! I love quiche but not all the fat! I can’t wait to make it! I also going to attempt today to make the date balls…I ate all the ones u made allready! Oink oink:) xoxo

  16. I love the rice crust! I have been using rice in “unconventional” ways lately as well.

    We recently moved to Michigan, away from all of our family (who are all on the west coast!), and I don’t really know anyone in the east who has been affected. We are beginning to see the effects of global warming– the earth’s patterns are more dramatic and the earth is 4% wetter than forty years ago, which has certainly contributed to the natural disasters we have been seeing lately. Luckily Michigan was out of the zone of this tragedy!

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