Quiches and Frittatas
Quiches and frittatas are savory egg-based dishes that originated in France and Italy, respectively. A quiche features a pastry crust filled with a custard of eggs, cream, and ingredients like cheese, meats, or vegetables, while a frittata is a crustless, thick omelet often finished in the oven with similar mix-ins.
🍽️ Nutrition at a glance
These dishes are typically high in protein and fat from eggs, cheese, and cream, with moderate carbs if a crust is included. A single serving (about 1/6 of a 9-inch dish) generally provides around 250-350 calories, along with key nutrients like vitamin D, B12, and choline.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 14 g |
| Carbs | 12 g |
| Fat | 20 g |
| Fiber | 1.5 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Vitamin A | 150 mcg RAE |
| Vitamin B12 | 0.8 mcg |
| Riboflavin (B2) | 0.3 mg |
| Calcium | 200 mg |
| Phosphorus | 220 mg |
| Selenium | 15 mcg |
| Choline | 80 mg |
| Vitamin D | 1.5 mcg |
Per 1 slice (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, quiche evolved from medieval German pies to become a symbol of French cuisine, while frittata reflects Italy's rustic, resourceful cooking style. Nutritionally, they are versatile for using leftover ingredients and can be adapted for low-carb or high-protein diets.
