Meatless Spinach Quiche (1 Piece (1/8 Of 9 Inches Dia))

Have a smaller portion of the quiche and add a side of leafy greens, cucumber, or other non-starchy vegetables instead of bread, potatoes, or sweet drinks.

Choose a crustless quiche or one made with a thinner, higher-fiber crust to reduce the concentrated starch from pastry.

Add a protein-rich side such as eggs, plain Greek yogurt, tofu, or cottage cheese to slow digestion and improve fullness.

Include healthy fats in moderation, such as avocado, olives, or a small handful of nuts, rather than sugary sauces or ketchup.

Eat the vegetables and protein first, then the quiche, and take your time rather than eating quickly.

Take a 10–20 minute easy walk after the meal to help reduce the post-meal rise.