110 Calorie Crustless Veggie Quiche.
A lightened-up, healthy crustless quiche with heavy flavor and little calories. Get creative and use your favorite vegetables and spices!
I have been in the kitchen nonstop this week. It’s really all because of the 100 degree weather outside. Where did spring go? It snowed in April, was 50 in May, and now it’s 100 degrees. Looking on the bright side, at least we can cool off with a frozen cocktail or two.
A few weeks ago, Kevin and I stayed at our friends’ house and made one heck of a feast for brunch the next morning. Complete with a cheesy spinach quiche.
However, for the quiche – we went low carb. Crustless style! After sharing on Instagram, many of you emailed me for a new crustless quiche recipe packed with veggies and extra egg whites. Here you go! A healthy twist on the breakfast classic.
Are you ready for this? This quiche is epic! That’s quite a statement to say about eggs and vegetables, right? Well listen up. This satisfying, vegetable and protein-packed quiche has only 110 calories per enormous serving. Typically a quiche this size can serve 8, but let’s face it – I can eat a lot more than 1 little sliver of quiche. My stomach is a bottomless pit at breakfast. Well, all the time really.
Ok… I have a confession. It’s 110.8 calories per serving. But I’m sure you will burn .8 calorie picking up the fork eating it. Or even scrolling down this page. Right?!
Bonus! 9 grams of protein per serving too. Mind-blowing.
First thing’s first! Cook your veggies. A colorful medley of orange bell pepper, summer squash, and zucchini. If you have a bounty of zucchini right now, may I suggest some zucchini bread? Lighten up the loaf by substituting half of the oil for applesauce.
Since there is no buttery, flavorful crust in this low calorie quiche recipe – let’s put a ton of flavor into the vegetables. Sauté them with roasted garlic and thyme. Get them nice and soft and layer them into a pie dish.
On top the veggies goes some cheese. This quiche would be nothing without the cheese, so don’t leave it out! I used only about 2/3 cup total of 2% (reduced fat) shredded cheese I found on sale. It’s a blend of cheddar and mozzarella. Use whatever cheese you prefer, keeping in mind a higher fat cheese will slightly increase the calories in this recipe.
On top of the cheese, a mixture of eggs, egg whites, and skim milk.
And a little sprinkle of grated parmesan cheese for some extra flavor. Bake the quiche until the top is golden and the edges are slightly crisp. Confession: I am an edge girl. That makes no sense. What I mean is… I love the corner brownies everyone picks last and the crusty ends of bread. Anyway, I loved the crisp edges of this quiche!
Feel free to play around with the veggies. Cook down some spinach to replace the pepper or squash, use green or red peppers instead of orange, more zucchini instead of squash, or even a handful of kale. Whatever veggie you have in your crisper drawer right now will probably work just fine. I’m going to add some mushrooms next time!
Side note: Kevin suggested I add a little bacon to half next time. If you’re a meat eater, feel free to crumble 3-4 cooked slices and layer them in the with the veggies and cheese.
We are trying to eat a little healthier these few months before the wedding. So this quiche hit the spot as a lighter breakfast (and leftovers for dinner). I served this quiche with some fresh pineapple and Greek yogurt in the AM and alongside a crisp green salad as a meatless, low-carb dinner. Yes, we ate a lot of quiche on Tuesday…
Any way you serve it, you will not believe that a hefty slice of this flavorful crustless quiche is so low calorie with all that muscle-building protein. A tasty option for bikini and shorts (and oh-my-gosh-our-wedding-is-in-3-months) season.
I do not count calories for the food I eat and cook, nor do I typically post nutritional info because my blog’s focus is on having fun in the kitchen – not math. 😉 But I was extra curious about this recipe in particular so here is the breakdown:
- 3 large egg whites = 50
- 3 large eggs = 215
- 3/4 cup skim milk = 60
- zucchini = 39
- squash = 27
- large bell pepper = 35
- 2/3 cup reduced fat cheese = 198
- grated parm = 41
Total = 665. 6 servings = 110.8.
110 Calorie Crustless Veggie Quiche
A lightened-up, healthy crustless quiche with heavy flavor and only 110 calories per serving. Get creative and use your favorite vegetables and spices!
Yield: 6 huge servings
Prep Time: 25 minutes
Total Time: 1 hour, 25 minutes
- 1 and 1/2 cups sliced yellow squash (2 small or 1 very large)
- 1 and 1/2 cups sliced zucchini (2 small or 1 very large)
- 1 large orange bell pepper, chopped (or any color)
- 2 cloves roasted garlic, chopped
- 1 Tablespoon ground thyme (or fresh chopped)
- 3 large eggs
- 3 large egg whites
- 3/4 cup milk*
- 3/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2/3 cup shredded cheese*
- 2 Tablespoons grated parmesan cheese
Heat a large skillet over medium-high heat. Spray with nonstick spray and add sliced squash and zucchini, chopped pepper, roasted garlic, and thyme. A little pinch of salt and pepper, too. (The rest of the salt and pepper called for in the recipe goes into the egg mixture, so just use a pinch here). Stirring frequently, cook for 6-7 minutes or until veggies are tender. Spoon into a bowl and allow to cool as you prepare the egg mixture.
Preheat oven to 350F degrees. Spray a 9-inch pie pan or square pan with nonstick spray. Set aside.
In a large bowl, whisk the eggs, egg whites, milk, salt, and pepper together until thoroughly combined. Arrange veggies into the prepared pan. Top with shredded cheese, then pour the egg mixture on top. Sprinkle with grated parmesan cheese.
Bake for 45 minutes or until filling is set and no longer jiggles. Cool for 10 minutes on a wire rack before slicing and serving. This quiche makes great leftovers! Store tightly covered in the refrigerator for up to 4 days. Baked quiche freezes well, up to 2 months. Thaw overnight and bake at 350F to warm up for 20 minutes, give or take.
*Recipe tested with both skim milk and unsweetened plain almond milk. Any milk will be OK.
*I used a blend reduced fat shredded cheddar and mozzarella. Use your favorite like goat cheese, feta, gouda, etc. If you aren't watching your calories too much, increase to about 3/4 - 1 full cup. My fiancé loves it with a little more cheese!
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Feel free to bake this quiche with homemade crust, like my Cheesy Spinach Quiche recipe:
Enjoy my 128-calorie Skinny Chocolate Chip Cheesecake Bars for dessert!
See more lightened-up meals and sweets.