English Canadian Crustless Quiche (1 Piece (1/8 Of 9 Inches Dia))

Reduce the quiche portion and pair it with a large serving of non-starchy vegetables such as spinach, broccoli, mushrooms, peppers, or a leafy salad.

Choose a crustless quiche made with eggs, cheese, and vegetables, while limiting added potato, sweetened sauces, and starchy fillings.

Eat the quiche after or alongside a fiber-rich salad dressed with olive oil or vinegar to slow digestion.

Add a small portion of protein or healthy fat if the meal is light, such as plain Greek yogurt, avocado, or a handful of almonds.

Avoid pairing the quiche with toast, hash browns, pastries, juice, or sweet drinks; choose water, sparkling water, or unsweetened tea instead.

Take a gentle 10–20 minute walk after eating and track your response to refine the portion that works best for you.