Healthy Crustless Quiche Recipe
A crustless quiche is the perfect dish for anyone who loves the classic flavors of a quiche but wants something lighter and healthier. By skipping the pastry crust, you reduce unnecessary calories and carbs while keeping all the rich flavor of eggs, cheese, and fresh vegetables. It is a satisfying and nourishing option that works beautifully for breakfast, brunch, or even a light dinner.
This recipe is especially great for meal prep since you can bake it once and enjoy slices throughout the week. It is versatile and easy to customize with different vegetables, cheeses, and proteins depending on what you have on hand. Whether you are looking to eat healthier, reduce carbs, or just want a wholesome meal that tastes great, this crustless quiche is a delicious and practical choice.
Why You Need This Recipe
You need this recipe because it offers all the flavor of a traditional quiche without the heaviness of a buttery crust. It is naturally gluten free, making it perfect for those with dietary restrictions. It is also protein packed and nutrient rich, keeping you full and energized for hours. Since it is simple to prepare and reheats well, it is ideal for busy mornings when you want a ready to eat breakfast that still feels homemade.
Ingredients
This crustless quiche comes together with simple ingredients you probably already have in your kitchen. Below is the full ingredient list with calorie information for each item.
| Ingredient | Quantity | Calories (approx.) |
|---|---|---|
| Large eggs | 6 | 420 |
| Skim milk | 1 cup | 90 |
| Low fat cheese, shredded | 1 cup | 200 |
| Spinach, fresh | 2 cups | 14 |
| Mushrooms, sliced | 1 cup | 15 |
| Onion, diced | ½ cup | 30 |
| Bell pepper, diced | 1 cup | 40 |
| Olive oil | 1 tbsp | 120 |
| Salt and pepper | To taste | negligible |
How to Prepare
Start by preheating your oven to 375°F and lightly greasing a baking dish with olive oil. In a skillet, warm the olive oil and saute the onions, mushrooms, and bell peppers until softened, then stir in the spinach until just wilted. Spread the cooked vegetables evenly in the baking dish. In a mixing bowl, whisk together the eggs, milk, salt, and pepper until smooth. Stir in half of the shredded cheese and pour the egg mixture over the vegetables. Sprinkle the remaining cheese on top and bake uncovered for about 30 to 35 minutes or until the quiche is set in the center and golden on top. Allow it to cool slightly before slicing and serving.
Pro Tips
For a fluffier texture, use room temperature eggs and whisk them well to incorporate air. If you want a creamier quiche, substitute part of the milk with half and half. You can easily make it heartier by adding cooked chicken, turkey, or lean ham. To save time in the morning, prepare the sauteed vegetables the night before and assemble the quiche right before baking. If you plan to meal prep, bake in muffin tins for individual servings that are easy to grab and reheat.
Perfect Pairings and Toppings
This healthy crustless quiche pairs beautifully with a fresh green salad, roasted sweet potatoes, or a bowl of fruit for a balanced meal. For toppings, try a sprinkle of fresh herbs like parsley or chives for brightness, or a spoonful of salsa for a flavorful twist. A slice of avocado on the side also adds healthy fats and creaminess that complements the quiche perfectly.
Conclusion
This healthy crustless quiche is a light yet satisfying recipe that proves you do not need a crust to enjoy the comfort of a quiche. Packed with vegetables, protein, and flavour, it makes a perfect dish for breakfast, brunch, or even dinner. Its versatility and ease of preparation make it a recipe you will return to whenever you want something wholesome and delicious without the extra calories.
