This wholesome quiche features mellowed dandelion greens, savory mushrooms, and a light olive oil crust. Perfect for a nutritious brunch or light dinner, it’s a delightful way to enjoy leafy greens in a comforting dish.

FULL RECIPE

Ingredients

• 2 teaspoons active dry yeast
• 1/4 teaspoon sugar
• 5 large or extra-large eggs, at room temperature
• 1/4 cup plus 2 tablespoons extra-virgin olive oil
• 1 cup whole-wheat flour
• 1 cup unbleached flour (more as needed)
• 3/4 teaspoon salt, plus more to taste
• 1 bunch dandelion greens (about 12 ounces)
• 1 small onion, chopped
• 6 mushrooms, sliced (about 1 cup)
• 1 or 2 garlic cloves, minced (to taste)
• 3/4 cup low-fat milk
• Freshly ground black pepper
• 3/4 cup Gruyère cheese, grated (3 ounces)

Directions

1. In a bowl, dissolve yeast in 1/2 cup lukewarm water; add sugar and let sit until creamy, about 5 minutes.
2. Beat in 1 egg and 1/4 cup olive oil.
3. Combine flours and 3/4 teaspoon salt; stir into yeast mixture until dough forms, adding more flour if needed.
4. Knead dough on a floured surface until smooth, about 2-3 minutes.
5. Place dough in a lightly oiled bowl, cover, and let rise until doubled, about 1 hour.
6. Punch down dough, divide into two balls, and let rest for 5 minutes.
7. Roll out one dough ball into a thin round and line a tart pan; freeze remaining dough for future use.
8. Preheat oven to 375°F (190°C).
9. Trim and wash dandelion greens; blanch in boiling salted water for 4 minutes, then transfer to ice water. Drain, squeeze out excess water, and chop.
10. Heat 2 tablespoons olive oil in a skillet over medium heat; sauté onion until tender, about 5 minutes.
11. Add mushrooms and cook until softened, about 4-5 minutes.
12. Stir in garlic and cook for 1 minute; add chopped dandelion greens, season with salt and pepper, and cook for another minute. Remove from heat.
13. In a bowl, beat remaining 4 eggs; whisk in milk, 1/2 teaspoon salt, and pepper to taste.
14. Brush bottom of pastry shell with a bit of the egg mixture; bake for 5 minutes, then remove from oven.
15. Stir sautéed vegetables and grated cheese into the egg mixture; pour into the pre-baked crust.
16. Bake for 35-40 minutes, until set and lightly browned on top.
17. Let quiche rest for 15 minutes before serving. Serve warm.

Nutritional Information

• Calories: 347
• Total Fat: 22 g
• Saturated Fat: 8 g
• Trans Fat: 0 g
• Cholesterol: 141 mg
• Sodium: 440 mg
• Total Carbohydrate: 25 g
• Dietary Fiber: 1 g
• Total Sugars: 3 g
• Protein: 12 g
• Monounsaturated Fat: 9 g
• Polyunsaturated Fat: 2 g

Health Benefits of Dandelion Greens

Dandelion greens are one of nature’s underrated superfoods. They’re rich in essential vitamins such as A, C, and K, and also provide a good amount of calcium, iron, and antioxidants. Including dandelion greens in a quiche brings a nutritional boost, promoting bone health, supporting immune function, and aiding digestion. The slightly bitter flavor of the greens mellows during cooking, making them a tasty and healthy addition to any savory dish.

Why Olive Oil Crust is a Game-Changer

Using olive oil in the crust instead of traditional butter or shortening makes this quiche healthier. Olive oil is high in monounsaturated fats which are known to reduce bad cholesterol levels and support heart health. It also gives the crust a unique, light texture and a subtly fruity flavor that complements the earthiness of the dandelion greens and mushrooms.

A Heart-Healthy Dish

This quiche avoids heavy cream and uses low-fat milk instead, significantly reducing saturated fat content. Paired with olive oil and plenty of vegetables, it becomes a heart-smart option for those monitoring cholesterol or seeking a more wholesome meal without compromising on taste.

Protein-Packed and Satisfying

With five eggs and Gruyère cheese in the mix, this quiche offers a solid protein profile. Protein is essential for tissue repair, muscle maintenance, and satiety. This recipe provides a filling meal that can help curb hunger and reduce unhealthy snacking throughout the day.

Perfect for Meal Prep

This quiche stores exceptionally well and can be kept in the fridge for several days or frozen for longer-term storage. It reheats beautifully in the oven or microwave, making it ideal for busy mornings, quick lunches, or ready-made dinners.

A Versatile Recipe Base

While this version uses dandelion greens and mushrooms, the base recipe is highly adaptable. You can swap in spinach, kale, or chard for the greens, and try different cheeses like feta or cheddar. The olive oil crust also pairs well with sweet or savory fillings, opening up endless possibilities for experimentation.

Balanced Macronutrient Profile

The balance of carbohydrates from the whole grains, protein from the eggs and cheese, and fats from the olive oil provides a stable energy source. This helps maintain blood sugar levels, reduces energy crashes, and supports cognitive function and sustained focus throughout the day.

Rich in Antioxidants

The dandelion greens, onions, garlic, and olive oil all contribute to the antioxidant content of this quiche. Antioxidants fight oxidative stress in the body, protecting cells from damage and lowering the risk of chronic diseases such as cancer, heart disease, and neurodegenerative conditions.

Easy on the Digestive System

Unlike some heavier dishes that can cause bloating or discomfort, this quiche is light and gentle on the stomach. The fiber from the greens, combined with the moderate fat and protein levels, makes digestion smooth and satisfying without being taxing.

Suitable for Various Diets

This recipe is a great fit for vegetarians and can be adapted for lactose-intolerant individuals by using plant-based milk and cheese alternatives. It can also be made gluten-free by replacing the wheat flour with a gluten-free blend, making it accessible to a wider range of dietary preferences.

Perfect for Entertaining

The quiche looks beautiful when baked and served in slices, making it ideal for brunches, picnics, and potlucks. It can be served warm or at room temperature, adding to its flexibility as a crowd-pleasing dish that’s easy to prepare in advance.

Seasonal and Sustainable Cooking

Dandelion greens are often foraged or available at farmers’ markets in the spring, making this recipe a seasonal delight. Cooking with locally available, fresh ingredients reduces carbon footprint and supports sustainable food systems.

Great Way to Introduce Greens to Kids

The cheesy, eggy base of the quiche helps mask the slight bitterness of dandelion greens, making it a clever and delicious way to encourage children to eat more vegetables. Pairing it with their favorite sides or sauces can make it even more appealing.

Can Be Enjoyed Any Time of Day

Although commonly served at breakfast or brunch, this quiche works for lunch and dinner too. Add a simple side salad or a bowl of soup and you’ve got a satisfying and complete meal. It’s also a good option for a quick snack or post-workout recovery meal.

Elevated Flavors with Simple Ingredients

Each component in this recipe plays a role in creating depth of flavor. The sautéed onions bring sweetness, the mushrooms add umami, the garlic delivers a savory punch, and the cheese provides richness. All together, they balance the slightly bitter greens for a harmonious dish.

A Homestyle Comfort Food with a Healthy Twist

There’s something inherently comforting about a slice of quiche. This recipe delivers that cozy, homemade feel while staying aligned with modern health goals. It’s rich enough to feel indulgent, but smartly composed to fit a healthy lifestyle.

Budget-Friendly Meal Idea

Most of the ingredients used are pantry staples or easily affordable. Dandelion greens, especially if foraged responsibly, can be cost-free. Eggs, milk, and flour are typically inexpensive, making this quiche an economical choice that doesn’t skimp on nutrition or flavor.

Encourages Mindful Eating

Because it’s made from scratch and thoughtfully prepared, this quiche invites more mindful eating habits. Sitting down to a home-cooked meal like this encourages you to savor the flavors, be present, and appreciate the nourishment it provides.

Cooking Skills Development

Making a homemade crust and sautéing fresh vegetables helps build confidence in the kitchen. It’s a great way to practice techniques like dough preparation, blanching, and flavor layering, making it a valuable recipe for both beginners and experienced home cooks.

Promotes a Plant-Forward Lifestyle

Though it includes eggs and cheese, this quiche celebrates vegetables as the centerpiece. Recipes like this encourage a plant-forward approach that emphasizes the benefits of incorporating more greens and whole foods into the diet on a regular basis.

Conclusion

The dandelion quiche stands out as a nutritious, flavorful, and versatile recipe that suits many lifestyles and occasions. It merges the comfort of classic cuisine with modern wellness sensibilities, proving that healthy food can also be hearty and satisfying. Whether you’re looking to eat more greens, simplify your meal prep, or try something new, this quiche delivers on all fronts. With its unique blend of taste, texture, and nutrition, it’s sure to become a favorite in any household that values delicious and mindful eating.