25+ Easy Saturday Low-Sodium Quiche Recipes for a Healthier Brunch

Brunch is often a time to indulge and savor delicious flavors, but if you’re watching your sodium intake, it can sometimes feel like a challenge to find recipes that are both satisfying and healthy.

Thankfully, quiches offer the perfect canvas for creative, low-sodium dishes that are packed with flavor and nutrition.

Whether you’re hosting a gathering, enjoying a cozy weekend morning, or simply looking for a light meal, these 25+ Saturday low-sodium quiche recipes are sure to impress.

From fresh vegetables and savory herbs to tangy cheeses and protein-rich fillings, each quiche is designed to provide a balance of taste and health.

These recipes are not only delicious but also make it easy to enjoy the flavors of your favorite quiches without worrying about excessive sodium intake.

Get ready to explore a wide range of quiche options that will brighten up your Saturday brunch while keeping sodium levels low.

From hearty vegetable-filled creations to more indulgent cheese and meat combinations, these recipes offer something for everyone.

Let’s dive into these mouthwatering, nutritious quiches!

25+ Easy Saturday Low-Sodium Quiche Recipes for a Healthier Brunch

With these 25+ Saturday low-sodium quiche recipes, you no longer have to choose between flavor and health.

Each recipe allows you to enjoy a satisfying meal while keeping your sodium intake in check.

Whether you’re craving something light and fresh or rich and savory, these quiches will ensure your brunch is both enjoyable and good for you.

Plus, the versatility of quiches means you can easily swap ingredients to match your preferences and dietary needs.

Next time you’re planning a weekend brunch or a healthy family meal, these low-sodium quiches will surely be your go-to options.

Spinach and Mushroom Low-Sodium Quiche

This Spinach and Mushroom Low-Sodium Quiche brings earthy flavors to your table without compromising on taste or health. The natural umami of mushrooms and the rich flavor of sautéed spinach shine through, enhanced with garlic and aromatic herbs. It’s a wholesome, veggie-packed delight perfect for starting your weekend.

Ingredients:

• 1 store-bought or homemade unsalted pie crust
• 1 tbsp olive oil
• 1 cup fresh mushrooms, sliced
• 2 cups fresh spinach, chopped
• 3 large eggs
• 1 cup unsalted milk (whole or plant-based)
• ½ tsp garlic powder
• ½ tsp onion powder
• 1 tsp dried oregano
• ¼ tsp ground black pepper
• ½ cup shredded low-sodium Swiss cheese

Instructions:

1. Preheat your oven to 375°F (190°C). Place the pie crust in a 9-inch pie dish and set aside.
2. Heat olive oil in a skillet over medium heat. Add mushrooms and cook for 5 minutes until tender. Add spinach and cook until wilted. Remove from heat.
3. In a bowl, whisk together eggs, milk, garlic powder, onion powder, oregano, and black pepper.
4. Spread the mushroom and spinach mixture evenly over the crust. Sprinkle cheese on top. Pour the egg mixture over the filling.
5. Bake for 30–35 minutes, or until the quiche is set and lightly golden on top. Let cool slightly before serving.

The Spinach and Mushroom Low-Sodium Quiche proves that simple ingredients can create a masterpiece. It’s flavorful, nutrient-rich, and perfect for any occasion. Pair it with a crisp green salad for a complete brunch experience.

Broccoli and Cheddar Low-Sodium Quiche

This Broccoli and Cheddar Low-Sodium Quiche is a family-friendly option that combines tender broccoli florets with the mild tang of low-sodium cheddar cheese. It’s hearty, satisfying, and packed with nutrients, making it a great choice for a healthy Saturday brunch.

Ingredients:

• 1 unsalted pie crust
• 2 cups fresh broccoli florets, steamed and chopped
• 3 large eggs
• 1 cup unsalted milk
• ½ cup low-sodium cheddar cheese, shredded
• ½ tsp ground black pepper
• ½ tsp paprika
• 1 tsp dried parsley

Instructions:

1. Preheat your oven to 375°F (190°C). Place the pie crust in a pie dish.
2. Arrange the steamed and chopped broccoli evenly over the crust.
3. In a mixing bowl, whisk together eggs, milk, black pepper, paprika, and parsley.
4. Pour the egg mixture over the broccoli. Sprinkle cheese evenly on top.
5. Bake for 30–35 minutes, or until the quiche is set and slightly golden. Allow to cool for 5 minutes before slicing.

This Broccoli and Cheddar Low-Sodium Quiche brings the perfect mix of creamy and savory flavors without overloading on sodium. It’s a dish that even picky eaters will enjoy, proving that healthy can also be delicious.

Mediterranean Tomato and Feta Low-Sodium Quiche

With Mediterranean-inspired flavors, this Tomato and Feta Low-Sodium Quiche combines the natural sweetness of roasted tomatoes with the tangy richness of low-sodium feta. It’s a sophisticated yet easy-to-make dish that will impress your guests.

Ingredients:

• 1 unsalted pie crust
• 1 cup cherry tomatoes, halved
• ½ cup low-sodium feta cheese, crumbled
• 3 large eggs
• 1 cup unsalted milk
• 1 tsp dried basil
• 1 tsp dried oregano
• ½ tsp black pepper

Instructions:

1. Preheat your oven to 375°F (190°C). Arrange the pie crust in a 9-inch pie dish.
2. Place halved cherry tomatoes evenly over the crust. Sprinkle feta cheese over the tomatoes.
3. In a bowl, whisk together eggs, milk, basil, oregano, and black pepper. Pour the mixture into the pie crust.
4. Bake for 30–35 minutes, or until set and slightly browned on top. Let cool for 5 minutes before serving.

The Mediterranean Tomato and Feta Low-Sodium Quiche delivers bright and bold flavors with minimal effort. It’s a versatile dish that’s perfect for brunch or as a light dinner option.

Sweet Potato and Zucchini Low-Sodium Quiche

This Sweet Potato and Zucchini Low-Sodium Quiche adds a touch of natural sweetness and a soft texture to your brunch menu. Packed with veggies and vibrant colors, it’s a delightful way to incorporate wholesome ingredients into your day.

Ingredients:

• 1 unsalted pie crust
• 1 medium sweet potato, thinly sliced and roasted
• 1 medium zucchini, thinly sliced
• 3 large eggs
• 1 cup unsalted milk
• 1 tsp thyme
• ½ tsp black pepper
• ¼ cup grated low-sodium Parmesan cheese

Instructions:

1. Preheat oven to 375°F (190°C). Place the pie crust in a pie dish.
2. Layer roasted sweet potato slices and zucchini slices alternately in the crust.
3. In a mixing bowl, whisk together eggs, milk, thyme, and black pepper. Pour the mixture over the vegetables. Sprinkle Parmesan cheese on top.
4. Bake for 30–40 minutes, or until the quiche is set and golden. Cool before serving.

Sweet Potato and Zucchini Low-Sodium Quiche combines earthy and sweet flavors in a vibrant, healthy dish. It’s perfect for those seeking a nutritious yet indulgent meal.

Asparagus and Herb Low-Sodium Quiche

Fresh asparagus and aromatic herbs make this Asparagus and Herb Low-Sodium Quiche a fragrant and elegant addition to any Saturday brunch. It’s light, flavorful, and brimming with seasonal goodness.

Ingredients:

• 1 unsalted pie crust
• 1 bunch asparagus, trimmed and cut into 1-inch pieces
• 3 large eggs
• 1 cup unsalted milk
• 1 tsp dried dill
• 1 tsp parsley
• ½ tsp black pepper
• ½ cup low-sodium goat cheese

Instructions:

1. Preheat oven to 375°F (190°C). Line the pie crust in a pie dish.
2. Steam asparagus until tender. Arrange the pieces over the crust.
3. In a bowl, whisk eggs, milk, dill, parsley, and black pepper. Pour the mixture into the crust.
4. Sprinkle goat cheese over the top. Bake for 30–35 minutes, or until golden and set. Cool before serving.

The Asparagus and Herb Low-Sodium Quiche is a refreshing and flavorful option for your brunch spread. It’s an easy way to enjoy the crisp taste of asparagus paired with creamy goat cheese.

Roasted Red Pepper and Goat Cheese Low-Sodium Quiche

This Roasted Red Pepper and Goat Cheese Low-Sodium Quiche is a vibrant and flavorful dish. The natural sweetness of roasted red peppers pairs beautifully with the creamy tang of goat cheese, making this quiche an easy and elegant option for any brunch table.

Ingredients:

• 1 unsalted pie crust
• 1 large red bell pepper, roasted and diced
• ½ cup low-sodium goat cheese, crumbled
• 3 large eggs
• 1 cup unsalted milk (or plant-based milk)
• ½ tsp garlic powder
• ½ tsp black pepper
• 1 tsp fresh basil, chopped

Instructions:

1. Preheat your oven to 375°F (190°C). Place the pie crust in a 9-inch pie dish.
2. Roast the bell pepper until tender (you can do this by broiling it in the oven or using a stovetop grill). Dice it into small pieces.
3. Sprinkle the roasted pepper and crumbled goat cheese evenly over the crust.
4. In a bowl, whisk together the eggs, milk, garlic powder, black pepper, and fresh basil. Pour the egg mixture over the filling.
5. Bake for 30–35 minutes, or until the quiche is set and golden on top. Let cool for 5 minutes before slicing.

The Roasted Red Pepper and Goat Cheese Low-Sodium Quiche is a rich and satisfying choice with a Mediterranean flair. The combination of creamy goat cheese and roasted peppers creates a flavor-packed experience that’s sure to impress.

Leek and Gruyère Low-Sodium Quiche

This Leek and Gruyère Low-Sodium Quiche is a sophisticated and savory dish. The sweet, mild flavor of leeks combines with the nutty richness of Gruyère cheese, creating a luxurious but health-conscious brunch option.

Ingredients:

• 1 unsalted pie crust
• 2 leeks, cleaned and sliced thinly
• 1 tbsp olive oil
• ½ cup low-sodium Gruyère cheese, shredded
• 3 large eggs
• 1 cup unsalted milk
• ½ tsp ground nutmeg
• ¼ tsp black pepper

Instructions:

1. Preheat your oven to 375°F (190°C). Fit the pie crust into a pie dish.
2. Heat the olive oil in a pan over medium heat. Add the leeks and cook for 5-7 minutes until softened. Let cool.
3. In a bowl, whisk together eggs, milk, nutmeg, and black pepper.
4. Spread the sautéed leeks evenly over the pie crust. Sprinkle Gruyère cheese on top, then pour the egg mixture over everything.
5. Bake for 30–35 minutes, or until the quiche is golden and set. Let cool for 5 minutes before serving.

This Leek and Gruyère Low-Sodium Quiche is a sophisticated dish perfect for those who appreciate the depth of flavor that leeks and Gruyère provide. The quiche is both creamy and savory, making it a standout dish at any brunch gathering.

Kale and Sun-Dried Tomato Low-Sodium Quiche

Packed with nutrients, this Kale and Sun-Dried Tomato Low-Sodium Quiche is a great way to add some greens to your weekend meal. The earthy kale and tangy sun-dried tomatoes create a delicious contrast that’s both healthy and satisfying.

Ingredients:

• 1 unsalted pie crust
• 1 cup kale, chopped
• ¼ cup sun-dried tomatoes, chopped
• 3 large eggs
• 1 cup unsalted milk
• 1 tsp dried oregano
• ½ tsp garlic powder
• ¼ tsp black pepper
• ¼ cup shredded low-sodium mozzarella cheese

Instructions:

1. Preheat your oven to 375°F (190°C). Line the pie crust in a 9-inch dish.
2. Sauté kale in a pan for 3-5 minutes until softened, then set aside to cool.
3. Whisk together eggs, milk, oregano, garlic powder, and black pepper in a bowl.
4. Spread the sautéed kale and chopped sun-dried tomatoes over the crust. Pour the egg mixture over the vegetables. Sprinkle mozzarella cheese on top.
5. Bake for 30–35 minutes, or until the quiche is golden and set. Cool for 5 minutes before slicing.

The Kale and Sun-Dried Tomato Low-Sodium Quiche offers a burst of flavors, blending hearty greens and the zesty kick of sun-dried tomatoes. It’s a colorful and nutritious addition to your brunch menu, perfect for anyone looking to eat well without compromising taste.

Smoked Salmon and Dill Low-Sodium Quiche

Smoked Salmon and Dill Low-Sodium Quiche brings a taste of the sea to your brunch table. With the smoky richness of the salmon and the fresh flavor of dill, this quiche is a light yet indulgent option for a special Saturday morning.

Ingredients:

• 1 unsalted pie crust
• 4 oz smoked salmon, flaked
• 1 tsp fresh dill, chopped
• 3 large eggs
• 1 cup unsalted milk
• ½ tsp ground white pepper
• ½ tsp lemon zest

Instructions:

1. Preheat your oven to 375°F (190°C). Place the pie crust in a pie dish.
2. Flake the smoked salmon and spread it evenly over the crust.
3. In a bowl, whisk together eggs, milk, white pepper, dill, and lemon zest.
4. Pour the egg mixture over the salmon and bake for 30–35 minutes, or until set and lightly golden.
5. Let the quiche cool for 5 minutes before slicing and serving.

The Smoked Salmon and Dill Low-Sodium Quiche is a flavorful and refined dish that feels indulgent without the high sodium content. The fresh dill and lemon zest complement the smoky salmon, making this quiche a standout choice for a healthy but luxurious brunch.

Caramelized Onion and Goat Cheese Low-Sodium Quiche

Sweet caramelized onions paired with tangy goat cheese create a rich, comforting combination in this low-sodium quiche. It’s a great way to enjoy the sweetness of onions without the added salt, making it perfect for a relaxing Saturday brunch.

Ingredients:

• 1 unsalted pie crust
• 2 large onions, thinly sliced
• 1 tbsp olive oil
• ½ cup low-sodium goat cheese, crumbled
• 3 large eggs
• 1 cup unsalted milk
• ½ tsp thyme
• ¼ tsp black pepper

Instructions:

1. Preheat the oven to 375°F (190°C). Place the pie crust in a 9-inch pie dish.
2. Heat olive oil in a skillet over medium heat. Add onions and cook, stirring occasionally, for 20-25 minutes until the onions are soft and caramelized. Set aside to cool.
3. Whisk together eggs, milk, thyme, and black pepper in a bowl.
4. Spread the caramelized onions evenly over the pie crust, sprinkle the goat cheese on top, and pour the egg mixture over the filling.
5. Bake for 30–35 minutes, or until the quiche is set and golden. Let cool for 5 minutes before slicing.

The Caramelized Onion and Goat Cheese Low-Sodium Quiche is a rich and savory option, balancing sweetness and tang in every bite. It’s a simple yet elegant dish that’s perfect for those looking for a delicious and healthier alternative to traditional quiche recipes.

Cauliflower and Cheddar Low-Sodium Quiche

This Cauliflower and Cheddar Low-Sodium Quiche brings together the mild sweetness of cauliflower with the sharp, nutty flavor of low-sodium cheddar cheese. A perfect option for those seeking a veggie-packed meal that’s both filling and light.

Ingredients:

• 1 unsalted pie crust
• 2 cups cauliflower florets, steamed and chopped
• ½ cup low-sodium cheddar cheese, shredded
• 3 large eggs
• 1 cup unsalted milk
• 1 tsp ground mustard
• ½ tsp black pepper
• ¼ tsp paprika

Instructions:

1. Preheat your oven to 375°F (190°C). Fit the pie crust into a 9-inch pie dish.
2. Steam the cauliflower florets until tender, then chop them into small pieces.
3. In a bowl, whisk together eggs, milk, ground mustard, black pepper, and paprika.
4. Spread the chopped cauliflower evenly in the pie crust. Pour the egg mixture over the cauliflower and sprinkle with shredded cheddar cheese.
5. Bake for 30–35 minutes, or until the quiche is golden and set. Let cool for 5 minutes before slicing.

The Cauliflower and Cheddar Low-Sodium Quiche is a simple yet flavorful dish that makes the most of cauliflower’s versatility. It’s a wonderful way to add more veggies to your meal without sacrificing flavor, and the low-sodium cheddar brings the perfect finishing touch.

Butternut Squash and Sage Low-Sodium Quiche

This Butternut Squash and Sage Low-Sodium Quiche combines the natural sweetness of roasted butternut squash with the earthy, fragrant flavor of sage. It’s an autumn-inspired quiche that’s perfect for a cozy brunch, no matter the season.

Ingredients:

• 1 unsalted pie crust
• 2 cups butternut squash, peeled, cubed, and roasted
• 1 tsp fresh sage, chopped
• 3 large eggs
• 1 cup unsalted milk
• ½ tsp ground cinnamon
• ¼ tsp black pepper
• ½ cup low-sodium ricotta cheese

Instructions:

1. Preheat your oven to 375°F (190°C). Place the pie crust in a pie dish.
2. Roast the butternut squash cubes until tender, about 25 minutes.
3. In a bowl, whisk together eggs, milk, cinnamon, black pepper, and chopped sage.
4. Spread the roasted squash evenly over the crust. Pour the egg mixture over the squash and sprinkle with ricotta cheese.
5. Bake for 30–35 minutes, or until the quiche is golden and firm. Let cool slightly before serving.

The Butternut Squash and Sage Low-Sodium Quiche is a flavorful dish that combines autumnal warmth with a light, satisfying texture. It’s a unique twist on traditional quiche that’s perfect for those looking for a comforting and low-sodium meal.

Eggplant and Parmesan Low-Sodium Quiche

This Eggplant and Parmesan Low-Sodium Quiche brings the savory richness of eggplant together with the nutty flavor of low-sodium Parmesan. The combination is savory and satisfying, creating a hearty meal without the added salt.

Ingredients:

• 1 unsalted pie crust
• 1 medium eggplant, peeled and diced
• 1 tbsp olive oil
• ¼ cup low-sodium Parmesan cheese, grated
• 3 large eggs
• 1 cup unsalted milk
• ½ tsp garlic powder
• ½ tsp dried oregano
• ¼ tsp black pepper

Instructions:

1. Preheat your oven to 375°F (190°C). Place the pie crust in a 9-inch pie dish.
2. Heat olive oil in a pan and sauté the diced eggplant for 5-7 minutes until tender and lightly browned.
3. In a bowl, whisk together eggs, milk, garlic powder, oregano, and black pepper.
4. Spread the sautéed eggplant evenly over the crust. Pour the egg mixture over the eggplant and sprinkle with grated Parmesan cheese.
5. Bake for 30–35 minutes, or until the quiche is set and golden. Let cool for 5 minutes before serving.

The Eggplant and Parmesan Low-Sodium Quiche is a delightful and savory dish with rich textures. The eggplant’s subtle flavor is complemented by the sharpness of Parmesan, making it a filling yet light brunch option.

Sweet Pea and Mint Low-Sodium Quiche

This Sweet Pea and Mint Low-Sodium Quiche offers a refreshing twist with the sweetness of peas and the cool, aromatic flavor of fresh mint. It’s light, flavorful, and packed with vibrant green vegetables.

Ingredients:

• 1 unsalted pie crust
• 1 cup frozen peas, thawed
• 1 tbsp fresh mint, chopped
• 3 large eggs
• 1 cup unsalted milk
• ½ tsp black pepper
• ¼ tsp ground cumin
• ½ cup low-sodium feta cheese, crumbled

Instructions:

1. Preheat your oven to 375°F (190°C). Line the pie crust in a pie dish.
2. Spread the thawed peas evenly over the crust. Sprinkle the fresh mint over the peas.
3. In a bowl, whisk together eggs, milk, black pepper, and cumin. Pour the egg mixture over the peas and mint.
4. Sprinkle crumbled feta cheese on top.
5. Bake for 30–35 minutes, or until the quiche is set and lightly golden. Let cool for 5 minutes before serving.

The Sweet Pea and Mint Low-Sodium Quiche is a bright and refreshing dish, perfect for a light yet satisfying brunch. The peas and mint offer a fresh combination, while the feta adds a creamy texture without overpowering the other flavors.

Bell Pepper and Black Bean Low-Sodium Quiche

This Bell Pepper and Black Bean Low-Sodium Quiche is a protein-packed, veggie-filled dish that’s both hearty and nutritious. The colorful bell peppers and black beans provide a satisfying bite, making it a great choice for anyone looking for a flavorful and filling meal.

Ingredients:

• 1 unsalted pie crust
• 1 bell pepper, diced
• ½ cup cooked black beans, rinsed and drained
• 3 large eggs
• 1 cup unsalted milk
• ½ tsp cumin
• ½ tsp chili powder
• ¼ tsp black pepper
• ½ cup shredded low-sodium Monterey Jack cheese

Instructions:

1. Preheat your oven to 375°F (190°C). Place the pie crust in a 9-inch pie dish.
2. Dice the bell pepper and spread it over the bottom of the pie crust. Add the black beans evenly over the peppers.
3. In a bowl, whisk together eggs, milk, cumin, chili powder, and black pepper. Pour the egg mixture over the veggies.
4. Sprinkle shredded Monterey Jack cheese on top.
5. Bake for 30–35 minutes, or until the quiche is set and lightly browned. Let cool for 5 minutes before serving.

The Bell Pepper and Black Bean Low-Sodium Quiche is a delicious and protein-packed dish that combines the freshness of bell peppers with the heartiness of black beans. It’s a great way to enjoy a filling meal that’s both healthy and low in sodium.

Note: More recipes are coming soon!