Lean Ham and Swiss Quiche

Name: Lean Ham and Swiss Quiche
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4-5 slices
Cuisine: French
Ingredients: 1 pre-made 9-inch pie crust (white flour); 4 large eggs; 250 ml 2% milk; 125 ml plain Greek yogurt (2%); 150 g lean cooked ham, diced; 100 g Swiss cheese, shredded; 1/4 tsp ground nutmeg; 1/4 tsp salt; 1/4 tsp black pepper; 1 tbsp fresh chives, chopped

charger Pre-Run

Eat 2-3 h before

A lighter take on the classic French quiche, with lean ham, Swiss cheese, and a custard filling made with Greek yogurt instead of heavy cream. Slices reheat beautifully, making it a reliable meal-prep option for race week mornings when you want something substantial but not heavy.

skilletCook35 min

soup_kitchenPrep15 min

restaurantYield4-5 slices

boltCarbs~20g

exerciseProteins~22g

Ingredients

Crust

1 pre-made 9-inch pie crust (white flour)

Filling

4 large eggs

250 ml 2% milk

125 ml plain Greek yogurt (2%)

150 g lean cooked ham, diced

100 g Swiss cheese, shredded

1/4 tsp ground nutmeg

1/4 tsp salt

1/4 tsp black pepper

1 tbsp fresh chives, chopped

Notes

To ensure the crust remains crisp and easy to digest, consider blind-baking it for 8 minutes before adding the filling. This prevents the base from becoming soggy, which can sometimes cause heaviness. For runners with higher energy requirements or those preparing for a long-distance session, this quiche can be paired with a side of white rice or a piece of sourdough bread to further increase the carbohydrate load. If a smokier flavor is desired without the excess fat of traditional lardons, smoked turkey breast or Canadian bacon are excellent lean alternatives. This dish can be prepared a day in advance and kept in the refrigerator; simply reheat a slice in the oven or air fryer to maintain the texture of the pastry.

Instructions

Preheat the oven to 375°F (190°C). Fit the pie crust into a 9-inch pie plate and crimp the edges.

1 pre-made 9-inch pie crust (white flour)

Filling

In a medium bowl, whisk together the eggs, milk, Greek yogurt, nutmeg, salt, and black pepper until the mixture is smooth and well-combined.

4 large eggs

250 ml 2% milk

125 ml plain Greek yogurt (2%)

1/4 tsp ground nutmeg

1/4 tsp salt

1/4 tsp black pepper

Filling

Distribute the diced ham and shredded Swiss cheese evenly across the bottom of the pie crust.

150 g lean cooked ham, diced

100 g Swiss cheese, shredded

Filling

Pour the egg mixture over the ham and cheese. Sprinkle the chopped chives over the top.

1 tbsp fresh chives, chopped

Filling

Bake for 35 to 40 minutes, or until the center is set and the top is lightly golden brown. Let it rest for 5-10 minutes before slicing.

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Lean Ham and Swiss Quiche

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