Asparagus and Ham Quiche
Asparagus and Ham Quiche is a savory French-style tart featuring a flaky pastry crust filled with a creamy egg custard, tender asparagus spears, and diced ham. It is a classic brunch or light lunch dish that combines the earthy flavor of asparagus with the salty richness of ham, all bound together by a smooth, cheesy custard.
🍽️ Nutrition at a glance
This dish is moderately high in fat and protein, with a significant calorie count per serving (around 400-500 calories) due to the pastry crust, eggs, cream, and cheese. It provides essential nutrients like protein from the ham and eggs, vitamin K and folate from asparagus, and calcium from the dairy components.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 14 g |
| Carbs | 22 g |
| Fat | 24 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 600 mg |
| Vitamin A | 250 mcg RAE |
| Vitamin C | 8 mg |
| Vitamin K | 30 mcg |
| Vitamin B12 | 0.8 mcg |
| Calcium | 180 mg |
| Iron | 2.5 mg |
| Potassium | 250 mg |
| Selenium | 15 mcg |
Per 1 slice (150 g) · estimated, varies by recipe
💡 What's interesting
Quiche originated in the Lorraine region of France, and the addition of asparagus and ham makes it a popular springtime variation, often served during Easter celebrations. Nutritionally, it balances the richness of dairy and meat with the fiber and vitamins of asparagus, making it a satisfying yet nutrient-dense option.
