A nutritious, low-calorie, highly flavorful crustless quiche that has been lightened up. Use your imagination and your preferred seasonings and veggies!
Following my Instagram post about making a quiche variation last week, a lot of readers requested the recipe. Thus, this is it. a novel recipe for crustless quiche that includes more veggies. Now let’s get started!
Though not as tasty as the breakfast casserole, it is a little lighter. A serving of this quiche without a crust contains 110.8 calories. Plus! Each serving contains around 9 grams of protein.
First things first! Prepare your vegetables. A vibrant combination of zucchini, summer squash, and orange bell pepper.
(If you happen to have an abundance of zucchini at the moment, could I recommend making some zucchini bread, muffins, or any of these recipes that you love?).
This low-calorie quiche recipe does not call for a buttery pie crust, so let’s give the veggies a ton of flavor instead. Layer them into a pie dish after sautéing them with thyme and roasted garlic.
Top with a little cheese. Don’t omit the cheese; this quiche wouldn’t be the same without it. About 2/3 cup of shredded cheddar cheese was all I used. Choose your favorite cheese, but be aware that using a higher-fat cheese can slightly raise the recipe’s calorie count.
Top with egg whites, skim milk, and beaten eggs.
For added taste, add a small pinch of grated Parmesan cheese. Bake the quiche until the edges begin to crisp up and the top becomes brown.
Similar to creating a frittata or morning egg muffins, you can alter the flavors by selecting various additions.
You can substitute squash or pepper with some cooked spinach, or you can use orange or green peppers in place of the pepper, extra zucchini in place of the squash, or even a handful of kale. Any vegetable you have in your crisper drawer ought to be excellent.
This is a perfect option for a lighter dinner and breakfast. For a meatless, low-carb meal, I paired this quiche with a crisp green salad in the morning and some fresh pineapple and Greek yogurt for dinner.
You won’t believe that a large slice of this tasty crustless quiche is low in calories and high in protein, no matter how it’s served! See my comprehensive collection of 30+ healthy breakfast dishes if you’re seeking for more ideas for nutritious foods.
The breakdown when use the Spark Recipes calculator is as follows:
- 50 from 3 large egg whites
- 3 big eggs equals 215
- 60 from 3/4 cup skim milk
- 39 Zucchini
- 27 for squash
- Big bell pepper: 35
- 198 / 2/3 cup 2% milk cheese
- Parmigiana grated = 41
Total = 665. 6 servings = 110.8.
Read Also: Sly Cauliflower with Easy Potato Soup
110 Calorie Veggie Quiche Without Crust
Ingredients
- One and a half cups (about one medium yellow squash) of sliced yellow squash
- One and a half cups (about one medium zucchini) of sliced zucchini
- One large diced orange bell pepper (or any color)
- two minced garlic cloves
- Two tsp dried thyme (or finely chopped fresh)
- Three big eggs
- Three big egg whites
- three-quarters cup milk
- three-quarters teaspoon of salt
- 1/4 tsp freshly ground black pepper
- two and a third cups of shredded cheese
- Grated Parmesan cheese, two tablespoons
Instructions
- A big skillet should be heated at medium-high heat. After giving it a quick nonstick spray, add the chopped garlic, thyme, pepper, and squash and zucchini slices. a tiny dash of pepper and salt as well. Use a pinch of salt and pepper here; the remainder of the ingredients are added to the egg mixture. Cook, stirring regularly, until vegetables are soft, about 7 to 9 minutes. Transfer to a basin and set aside to cool while you make the egg mixture.
- Turn the oven on to 350°F, or 177°C. Apply nonstick cooking spray to a square pan or 9-inch pie plate. Put aside.
- Whisk the eggs, egg whites, milk, salt, and pepper in a big bowl until well blended. Put vegetables in the preheated pan. After adding the shredded cheese, cover with the egg mixture. Add some grated Parmesan cheese on top.
- Bake until the filling is set and no longer jiggles, about 45 minutes. Before slicing and serving, allow it cool on a wire rack for ten minutes. (Take note that because there are so many vegetables without a crust, it may still have some water on the bottom even after cooking and cooling.)
- Leftovers of this quiche are excellent! For up to four days, store tightly covered in the fridge.
Notes
- Instructions for Freezing: Baked quiche stores nicely for up to two months. After thawing over night, preheat in the oven for around 20 minutes at 350°F (177°C).
- Extra Tools (affiliate links): Whisk, Cooling Rack, Glass Mixing Bowl, and 9-inch Pie Dish
- Milk: Both skim milk and unsweetened plain almond milk were used in the recipe’s testing. Any kind of milk will do.
- Cheese: Shredded cheddar cheese with 2% milk is what I generally use. Use your preferred cheese, such as gouda, feta, or goat cheese.
- Version with Sausage and Pepper: I’ve also made a crustless quiche with sausage and pepper using this basic recipe. In place of the zucchini and squash, add 6–8 ounces of sliced, precooked sausage links and 1/2 cup of minced onion. As instructed in step 1, cook them with the pepper and herbs. Follow the recipe’s instructions to the letter.
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