This crustless quiche is a simple, protein-packed dish that’s easy to customize with your favorite ingredients. Perfect for breakfast, lunch, or even a light dinner—no crust means fewer calories while still delivering big flavor.
Ingredients (Serves 6)
- 8 large eggs
- 1 cup egg whites (or ~8 egg whites)
- 1 cup skim milk (or unsweetened almond milk)
- 1 cup chopped spinach (fresh or frozen, drained)
- ½ cup chopped green onions
- ½ cup diced bell peppers
- ½ cup diced lean ham or turkey (optional)
- ½ cup reduced-fat shredded cheese (cheddar, mozzarella, or your choice)
- Salt and pepper to taste
- Optional: garlic powder, paprika, or Italian seasoning
Instructions
-
- Preheat oven to 375°F (190°C).
- Lightly spray a pie dish or baking dish with nonstick spray.
- In a large bowl, whisk together eggs, egg whites, milk, salt, pepper, and seasonings.
- Stir in vegetables, protein (if using), and cheese.
- Pour mixture into the prepared dish.
- Bake for 35–45 minutes, or until the center is set and top is lightly golden.
- Let cool for 5–10 minutes before slicing into 6 servings.
Serving Size
- Makes 6 slices
- 1 slice per serving
Approximate Nutritional Info (Per Serving)
(May vary depending on ingredients used)
- Calories: ~120–150
- Protein: ~12–15g
- Carbs: ~3–5g
- Fat: ~4–6g
👉 Often considered very low or “0-point” friendly in some diet plans due to high protein and low fat (depending on cheese choice).
💡 Tips for Success
- Drain excess moisture from veggies (especially spinach) to avoid a watery quiche.
- Let it rest before cutting—this helps it firm up.
- Use a glass or ceramic dish for even cooking.
- Add herbs like basil or parsley for extra freshness.
🔄 Variations
-
- Vegetarian: Skip meat and add mushrooms, zucchini, or tomatoes.
- Dairy-Free: Use almond milk and dairy-free cheese or skip cheese entirely.
- Spicy: Add jalapeños or chili flakes.
- High-Protein: Increase egg whites and reduce whole eggs.
Benefits
- High in protein → keeps you full longer
- Low in carbs → great for balanced eating
- Customizable → use whatever you have on hand
- Meal prep friendly → stores well for several days
Q&A
Q: Can I freeze crustless quiche?
A: Yes! Wrap slices individually and freeze for up to 2 months. Reheat in the oven or microwave.
Q: Why is my quiche watery?
A: Likely due to excess moisture in vegetables—make sure they’re well-drained or sautéed first.
Q: Can I make it ahead of time?
A: Absolutely. Store in the fridge for up to 4 days and reheat when needed.
Q: Can I use whole milk or cream?
A: Yes, but it will increase calories and richness.