Easy As Pie Crab Quiche

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  • Ingredients
    6 large EGGS
    cooking spray
    1/2 cup buttermilk baking mix
    3/4 cup fat-free half-and-half
    2 cans (6 ounces each) crab meat, well drained
    1 cup crisp-tender cooked fresh asparagus, cut into 2-inch pieces
    1 cup shredded Swiss cheese
    1 Tbsp. dried minced onions
    1/2 tsp. salt
    1/8 tsp. white pepper

    Yields: 6 servings

  • Nutritional Information

    Per serving: 1/6 of recipe

    Calories: 217

    Total fat: 12 g
    Saturated fat: 5 g
    Polyunsaturated fat: 1 g
    Monounsaturated fat: 4 g

    Cholesterol: 267 mg
    Sodium: 613 mg
    Carbohydrates: 5 g
    Fiber: 0 g
    Sugar: 3 g
    Protein: 22 g
    Vitamin A: 144 mcg
    Vitamin D: 1 mcg
    Folate: 28 mcg
    Choline: 158 mg
    Calcium: 312 mg
    Iron: 1 mg
    Potassium: 235 mg

    This recipe is an excellent source of choline and protein, and a good source of vitamin A.


  1. PREHEAT oven to 350°F. SPRAY a 9-inch deep dish pie plate with cooking spray; SET aside.

  2. BEAT eggs with a wire whisk in medium bowl.

  3. COMBINE baking mix and half-and-half in a small bowl. ADD baking mix mixture to eggs, mixing until smooth. STIR in crab, asparagus, cheese and seasonings.

  4. POUR mixture into prepared pie plate.

  5. BAKE 45 to 50 minutes or until center is set. COOL on wire rack 15 minutes before cutting into wedges to serve.

Insider Info

  • Substitute canned white tuna for the crab, and cheddar cheese for Swiss.