Asparagus Quiche

By Updated on

A healthy asparagus quiche made with fresh asparagus, red onion, garlic, and mozzarella cheese all baked in a tender and flaky pie crust makes a breakfast, lunch, or dinner your whole family will love.

325 CAL 25g CARBS 19g FAT 13g PROTEIN
Leave a Comment

Asparagus Quiche is easy to make, loaded with flavor, and cooks in under 30 minutes. Made with fresh asparagus, red onions, garlic, and cheese, this flavorful quiche is perfect to serve as an energizing breakfast or lunch.

When I’m in the mood for a little something special in the morning, few dishes do the job better than this Asparagus Quiche. Not only is it wholesome and beyond easy to make (one pan meal, anyone?), but it is also absolutely decadent in flavor. These Quiche Cupcakes are another favorite morning dish.

One of the things I love most about quiches is that it makes a fantastic make-ahead meal. You only have to make it once and it can easily serve as healthy breakfasts and lunches throughout the week. While I have a very hungry family who typically crushes the whole thing in one sitting, you can easily double the batch and cook two quiches at once. One for now, one for later!

If you’re looking to really show off your chef skills, you can whip up your own pie crust from scratch. However, I generally opt for a store-bought pie crust for the sake of convenience. All you have to do is fill the crust with your egg mixture and fresh veggies, then sit back and relax as it bakes to perfection. In just 25 minutes, you’ll be in heaven.

Asparagus and egg quiche with a golden brown crust, asparagus spears, and melted cheese.

Key Ingredients

To make this healthy asparagus quiche, you will need the following key ingredients:

  • Asparagus: One of my favorite spring veggies, asparagus is packed with essential nutrients and pairs beautifully with eggs. If you can’t find any fresh asparagus, you can use frozen. Just make sure to thaw it first and pat it dry.
  • Eggs: As with any quiche, this dish calls for lots of eggs. Eggs are low in calories but a wonderful source of protein, making them the perfect way to start your day. Try to use large eggs for this recipe.
  • Red Onion: The sharp flavor of red onion pairs wonderfully with asparagus, making for a colorful and flavorful quiche.
  • Cheese: What would a quiche be without cheese?! I love the combination of mild mozzarella with tangy feta, but feel free to swap these out for any kind of cheese(s) you like. For another tangy option, goat cheese works great.
  • Pie shell: To keep things easy, I just used a store-bought refrigerated pie crust for the recipe. Make sure to cook it until it is golden brown. If making a homemade pie crust, you'll want to use a 9-inch pie plate. Then cook the homemade crust before pouring in the egg mixture.

Asparagus Quiche Recipe Tips

Here are some of my top tips to help you make this healthy quiche recipe:

  • Cook the asparagus spears and onions before adding them to the dish. When you add raw vegetables to quiche, they release water as they cook, causing the custard to break. So, for a creamy, silky quiche, your veggies should be cooked before adding them to the dish. I like to cook my vegetables until they are tender-crisp so they have some bite in the quiche.
  • Cook the quiche on the bottom rack of your oven. This way, the bottom of the quiche will brown slightly as it cooks, giving it that delicious crispiness.
  • Some recipes call for you to bake the pie crust beforehand (a blind bake) for a little extra crisp. Personally, I have great results without pre-baking it, but feel free to try this out if you like an extra crispy quiche.
  • For a stunning presentation, garnish the dish with some cracked black pepper and a sprinkle of your favorite fresh herbs. 

Recipe Variations and Ideas

If you’re looking for ways to mix things up, here are some of my top recommendations:

  • Add bacon: Who doesn’t love bacon? Adding some chopped bacon to the quiche gives it tons of savory flavor. Note that adding bacon will naturally increase the saltiness of the dish, so you won’t have to add as much salt later.
  • Switch up your cheese: I love the mozzarella and feta combination, but you can absolutely modify the cheese selection to better suit your taste buds. For a more sophisticated feel, I recommend trying an aged gouda, gruyere, or creamy goat cheese.
  • Add sun-dried tomatoes: Packed with flavor, sun-dried tomatoes pair incredibly well with asparagus and eggs. Chop them into smaller pieces and toss them right into the mixture.
  • Make it low-carb: For a low-carb variation, you could make this asparagus quiche crustless. Just pour your ingredients directly into a nonstick baking pan. Depending on the size of your pan, you might need to add a few extra eggs. To make this quiche extra low-carb, try substituting full-fat dairy instead of skim milk and part-skim mozzarella cheese.
  • Add some fresh herbs: For an extra burst of flavor and freshness, add some fresh herbs to the dish just before serving it. Some of my top choices include parsley, dill, chives, and thyme.

Quiche with asparagus, eggs, and cheese cut into slices and served on two plates.

Ways to Serve Asparagus Quiche

Part of the beauty of this tasty dish is how versatile it is. Not only is this healthy asparagus quiche an energizing breakfast, but it’s great for lunch or even dinner. Here are some of my favorite ways to serve this dish:

  • When serving it for breakfast, I love pairing this quiche with some turkey sausage or bacon for a little extra protein. You could also try serving it with some Greek yogurt or fresh fruit as well.
  • For brunch, I would recommend serving this quiche with some easy roasted potatoes or vegetables. These lower carb roasted root vegetables go perfectly.
  • For lunch, I usually pack this asparagus quiche alongside a leafy green salad, such as this easy spring mix salad. For the colder months, I like to pack this quiche alongside a warm cup of soup or stew.
  • For dinner, this healthy asparagus quiche is the perfect vegetarian dinner. To make a complete and balanced meal, I recommend pairing it with a hearty salad like this eggplant and quinoa salad or a classic four bean salad.

Storage Tips

This quiche is the perfect dish to make ahead and have on hand for breakfasts, lunches, and snacks throughout the week. Make sure to give the dish time to cool down to room temperature before transferring it to an airtight container. Once properly contained, you can store quiche in one of two ways:

  • In the fridge for up to 3-4 days.
  • In the freezer for up to 3-4 months.

Frequently Asked Questions

Here are some of the most frequently asked questions about this healthy quiche recipe:

Is quiche healthy?

Yes! This asparagus quiche is packed with protein and nutrients, making it an incredibly healthy way to start your day. To make this dish more low-carb, you could leave out the pie crust and make a crustless quiche. 

Specifically, asparagus is a powerhouse when it comes to nutrition. It contains nutrients including vitamin B, vitamin C, vitamin E, and vitamin K. Additionally you'll find calcium, ion, magnesium, and folate in asparagus. Coupled with the fact that asparagus only contains 27 calories per cup and has 3 grams of fiber, this is a vegetables that's great to include in a healthy diet.

When should you eat a quiche?

Quiche should be eaten shortly after it comes out of the oven, once it’s been cooled for around 10 minutes. If you’re planning on saving it for later, then you should wrap it up and store it once it’s cooled. Quiche is best served warm, so after pulling it out of the refrigerator, be sure to heat it up in the oven or microwave before digging in.

How do I make sure my quiche is not soggy?

To prevent a quiche from getting soggy, you want to use as many dry fillings as possible. Vegetables become drier when they are cooked, so make sure any veggies you’re adding to your quiche are pre-cooked.

Slice of asparagus quiche served on a plate and spears of asparagus, onion, and cheese.

More Savory Quiche and Frittata Recipes

If you liked this dish, try these savory breakfast recipes next:

The Recipe
Loading Video…

Asparagus Quiche

325 CAL 25g CARBS 19g FAT 13g PROTEIN
  • Print
  • Download
  • Send to your inbox


  • 1/2 tbsp olive oil
  • 1/2 lb asparagus
  • 1/4 chopped red onion
  • 1 garlic clove, minced
  • 6 eggs
  • 1 cup nonfat milk
  • 3/4 cup shredded part skim mozzarella cheese
  • 1/4 cup crumbled feta cheese
  • Salt and pepper to taste
  • 1 refrigerated pie crust

Like this Recipe? Try our Meal Plans!

Slender Kitchen Meal Plans
  • Weekly Meal Plans
  • Easy Shopping List
  • Healthy, Low Carb, & Vegetarian
  • Nutritional Information


(Hide Media)

Switch to prevent your screen from going dark.


Preheat the oven to 375 degrees and place the frozen pie crust on the counter. In a large mixing bowl, whisk together the eggs. mozzarella and feta cheese, milk, salt, and pepper.

Eggs, milk, mozzarella cheese, feta cheese being whisked in a bowl.

Heat the olive oil in a skillet over medium high heat. Add the onions until they begin to become translucent. Add the asparagus and saute for 4-6 minutes until tender crisp. Add the garlic and cook for one minute until fragrant. Remove from heat.

Asparagus and red onion cooking in olive oil in a skillet.

Place the asparagus and onions in the bottom of the pie crust.

Asparagus spears in a unbaked pie crust.

Pour egg mixture on top. Bake for 35-40 minutes until the center is firm and no longer jiggles. Let cool at least 10 minutes.

Egg custard poured over asparagus spears in a pie crust.
Nutritional Facts
Serving Size: 1 slice
Amount Per Serving
Calories 325
Calories from Fat 173
% Daily Value *
Total Fat 19g
Saturated Fat 8g
Monounsaturated Fat 1g
Polyunsaturated Fat 0g
Cholesterol 199mg
Sodium 393mg
Total Carbohydrate 25g
Dietary Fiber 2g
Sugars 4g
Protein 13g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

user image
About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
On Asparagus Quiche
user image
Instagram Icon
Did you make this?

Snap a picture and show us what you made on Instagram or Facebook. Tag us using @SlenderKitchen or #slenderkitchen.