Cheesy Tomato And Kale Quiche

Cheesy tomato and kale quiche recipe makes 8 tasty slices. It's ideal for lunch boxes and also a quick and easy dinner, perfect served with a salad.  

Folks, don't you just love quiche?

There's just so many reasons to do so isn't there?

I mean this delicious cheesy tomato and kale quiche fits perfectly into our category of quick healthy meals.

Why? Well it's because we can deliver a fantastic healthy dish onto our dinner tables in just one hour with the minimum of effort.

Any quiche left over could be tomorrow's packed lunch or maybe just frozen and stored in that freezer "food bank".

Quiche is pretty inexpensive and versatile too.

You can make it from leftover veggies and unlike shop bought, it doesn't have to be unhealthy either.

What I've done here with in this cheesy tomato and kale quiche, in order to make it healthier is quite simple.

I've "lightened" it up by using fat free quark cheese (you can use low fat soft cheese if you can't get quark).

This is instead of the usual full fat cheese or double cream this recipe normally calls for.

Then, with the addition of the kale, the calorie count is kept low, but a delicious fibrous vegetable has been added at the same time!

See, I told you there was lots to love about a quiche!

I hope you enjoyed this quiche recipe.

If you did then why don't you try out my other equally simple and healthy quiche recipes?

You can find those listed below!

For this Tomato Kale Quiche You May Need……

The following links and any links in the recipe card below are affiliate links.

This means that if you click on it and then buy that product, I’ll get a small commission (at no extra cost to you of course).

If you do click through, then thanks for being a part of Neil’s Healthy Meals!

This is the quiche dish that I use in the making of this and all my other quiche recipes too.

Tips For How To Make Tomato And Kale Quiche

• The dough should be soft and pliable before you start rolling it out. Don't leave it too long in the fridge. 10 minutes should be just fine to firm it up a bit.
• When rolling out the dough, if it's still too firm to roll add a little cold water and make sure the surface you're rolling it out on is well floured.
• Don't worry if your dough tears a little or has cracks / holes in it as you move it to the quiche dish. Use any spare leftover dough to patch it up. It'll all bind together nicely in the oven anyway.
• You can substitute the tomatoes or kale with other veggies such as leeks, mushrooms or maybe spinach. Why not experiment and make up your own favourite fillings!
• The quiche will be fine covered in the fridge for a couple of days, but I recommend freezing the slices of it that you don't immediately need as quickly as possible so that the freshness is retained.

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Other Popular Quiche Recipes You Might Also Like

• Carrot and quark quiche is a perfect low calorie quick healthy meal to make and share with family and friends. Great served cold as a light lunch or a hot dinner with vegetables or salad.
• Tomato leek and mushroom quiche is a delicious and easy healthy vegetarian quiche recipe that can be enjoyed for lunch or dinner. Hot or cold!

Cheesy Tomato And Kale Quiche Recipe

This healthy quiche recipe will help to boost your immune system, so it’s worth incomporating it in to your winter diet too.

The cheese and eggs are sources of calcium. The tomato is full of potassium and vitamin C.

All in all this kale & tomato cheesy quiche is a perfect, nutritious weekday lunch or dinner!

I’d also love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

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5 from 2 votes

Cheesy Tomato And Kale Quiche Recipe

This cheesy tomato and kale quiche recipe makes 8 tasty slices. It's ideal for lunch boxes and also a quick and easy dinner, perfect served with a salad.  

Prep Time30 minutes mins

Cook Time30 minutes mins

Total Time1 hour hr

Course: Lunch or Dinner

Cuisine: International

Servings: 8 slices

Calories: 408kcal

Author: Neil

The following links and any links in the recipe card below are affiliate links.

This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

If you do click through then thanks for being a part of Neil’s Healthy Meals!

Equipment

• Quiche dish
• Rolling pin
• Measuring spoons
• Kitchen scale
• Wooden spoon
• Whisk
• Pyrex mixing glass bowl
• Large mixing bowl
• Kitchen knives
• Chopping board
• Grater

Ingredients

Pastry Crust:-

• 225 g plain wholemeal flour*
• ½ teaspoon salt
• 110 g room temperature unsalted butter cubed
• A little cold water

Quiche filling:-

• 3 large eggs
• 250 g fat free quark / reduced fat soft cheese
• 30 g kale chopped with stalks removed
• 1 small onion sliced
• 130 g cherry tomatoes halved
• ½ teaspoon cumin
• ½ teaspoon chilli flakes
• ½ teaspoon salt
• ½ teaspoon freshly ground black pepper
• 100 g reduced fat cheddar cheese grated

Metric - US Customary

Instructions

• First make the pastry by sifting the flour and salt into a bowl.
• Rub in the butter using the tips of your fingers until fine breadcrumbs have formed.
• Use a round bladed knife to mix the mixture to stiff dough with a little cold water.
• Wrap the dough in Clingfilm and pop in the fridge whilst you make the quiche filling.
• Preheat oven to 200C Fan. Grease a 12”/30cm quiche dish.
• In a large bowl whisk together the eggs and soft cheese. Then fold in the kale, sliced onion, cherry tomatoes, cumin, chilli flakes and salt and pepper
• The pastry should only need 10 minutes to chill in the fridge which makes it easier to roll out, but leave it in for longer if required.
• On a lightly floured surface roll out the pastry to a thin thickness and size that is large enough to fill the quiche dish base and sides.
• Roll the pastry around the rolling pin to make it easier to get into the quiche dish, place over quiche dish, gently push down to fit in it, then cut any excess pastry from around the side of the quiche dish and use that to repair any cracks or tears that might have happened in moving the pastry to the dish.
• Fork the base of the pastry a few times, and then pour in the quiche mixture.
• Sprinkle the grated cheese evenly over the top and cook in the oven for approximately 25-30 minutes until the filling is set and the crust is lightly browned.
• Once the quiche is cooked it is easier to cut if left to cool, in its dish for 10 – 15 minutes.

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Notes

*I use wholemeal flour to make a wholemeal crust as it is healthier, but you can of course use plain flour. The nutrition label is based on the recipe being made with wholemeal flour though.

For freezing purposes cut into portions before freezing. The quiche can be defrosted and reheated or eaten cold.

Nutrition

Calories: 408kcal | Carbohydrates: 23g | Protein: 17.2g | Fat: 28.6g | Saturated Fat: 16.3g | Cholesterol: 143.9mg | Sodium: 313.3mg | Fiber: 3.6g | Sugar: 1.2g | Vitamin A: 1500IU | Vitamin C: 9.9mg | Calcium: 330mg | Iron: 1.6mg