Try This Breakfast to Get More Choline In Your Diet Today

by Keka Schermerhorn

Choline, a vitamin belonging to the B-complex family, is essential for brain development and lifelong memory enhancement. While choline is a common ingredient in some of our favorite nootropic supplements, there are aslo good dietary sources. Foods like pastured eggs, pastured dairy, seafood, and red meat, are loaded with choline, and studies have shown that concurrent intake of dietary choline can improve cognitive performance.

One of my favorite breakfast (and breakfast for dinner) foods is quiche. Quiche is one of those dishes that looks fancy, but is actually pretty easy to make. Because it can be served, cold, room-temperature or warm, this is one of those make-ahead recipes that can provide you with a choline-loaded breakfast for the week.

Choline Rich Quiche Breakfast

Choline Rich Quiche Breakfast

The beauty of quiche is that it is a perfect vehicle to showcase whatever filling you choose. I like to keep mine pretty simple, uncured pastured ham and goat cheese, but as long as you maintain the ratios, you can add to the custard any protein or veggies you like.

Here is a simple, customizable recipe for crustless quiche I hope you will reach for time and time again.

Choline Quiche Preparation

Choline Quiche Preparation


  • 1-2 cups of fillings, like ham, cooked bacon, leeks, caramelized onions, spinach, or mushrooms.
  • 3 – 6 oz of grated or crumbled cheese, like pastured sharp cheddar, Gruyere, goat or swiss
  • 3 large pastured eggs
  • 1 cup of pastured heavy cream
  • ½ cup pastured milk
  • Sea salt
  • Pinch of nutmeg, thyme or any other spice to taste

Start Cooking

  1. Pre-heat the oven to 350F.
  2. If any of the ingredients require cooking, make sure they are cooked through, cooled and dried. Extra moisture may affect the consistency of the quiche.
  3. Whisk the eggs, milk and cream together until well incorporated. Season with salt and spices. Gently add your filling to the custard.
  4. Butter a 9-inch cake or pie pan.  Pour filling into pan.
  5. Bake for 30-40 minutes, until the edges have browned, but the center is still jiggly.
  6. Remove from oven, and let it rest for at least 20 minutes before serving.

My Favorite Filling:

  • 7 oz Applegate Organic Black Forest Ham
  • 4 oz Vermont Creamery Goat Cheese
  • 2 oz Organic Valley Parmesan
  • 1 tbs fresh thyme
  • 1 pinch nutmeg
Choline Quiche Pan

Choline Quiche Pan

As long as you keep the ratio of 3 eggs to every 1.5 cups of cream and milk, you will have a silky smooth quiche, ready to showcase the chosen fillings.

What is your favorite quiche filling? Let us know in the comments below!

DISCLAIMER: We are not doctors. The opinions on this website are not to be taken as medical advice. None of these opinions have been reviewed by the FDA. Consult your doctor before taking any supplements. We receive free products to review and participate in affiliate programs, where we are compensated for items purchased through links from our site (at no cost to the buyer). See our disclosure page for our list of comped products and affiliate programs. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to

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