110 Calorie Crustless Veggie Quiche.

Jump to Recipe

A lightened-up, healthy crustless quiche with heavy flavor and little calories. Get creative and use your favorite vegetables and spices!

A lightened-up, healthy crustless quiche with heavy flavor and only 105 calories per giant serving. Recipe by @sallybakeblog

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.

A lightened-up, healthy crustless quiche with heavy flavor and only 105 calories per giant serving. Recipe by @sallybakeblog

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.

Healthy Crustless Veggie Quiche @sallybakeblog

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.

A lightened-up, healthy crustless quiche with heavy flavor and only 110 calories per giant serving. Recipe by @sallybakeblog

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.

A lightened-up, healthy crustless quiche with heavy flavor and only 110 calories per giant serving. Recipe by @sallybakeblog

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.

A lightened-up, healthy crustless quiche with heavy flavor and only 110 calories per giant serving. Recipe by @sallybakeblog

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.

Follow me on Instagram and tag #sallysbakingaddiction so I can see all the SBA recipes you make. 

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!


  • 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 milk1
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2/3 cup shredded cheese2
  • 2 Tablespoons grated parmesan cheese


  1. 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.
  2. Preheat oven to 350F degrees. Spray a 9-inch pie pan or square pan with nonstick spray. Set aside.
  3. 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.
  4. 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.
  5. Make it ahead: Baked quiche freezes well, up to 2 months. Thaw overnight and bake at 350F to warm up for 20 minutes, give or take.

Recipe Notes:

  1. Recipe tested with both skim milk and unsweetened plain almond milk. Any milk will be OK.
  2. 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!

Did you make a recipe?

Tag @sallysbakeblog on Instagram and hashtag it #sallysbakingaddiction.

© Sally’s Baking Addiction. All images & content are copyright protected. Please do not use my images without prior permission. If you want to republish this recipe, please re-write the recipe in your own words, or link back to this post for the recipe. Some of the links above are affiliate links, which pay me a small commission for my referral at no extra cost to you! Thank you for supporting Sally’s Baking Addiction.

Feel free to bake this quiche with homemade crust, like my Cheesy Spinach Quiche recipe:

Cheesy Spinach Quiche with Homemade Pie Crust - impress all your brunch guests with this recipe!-11

Enjoy my 128-calorie Skinny Chocolate Chip Cheesecake Bars for dessert!

Skinny Chocolate Chip Cheesecake Bars - you won't even know they're light! Only 128 calories each!_

See more lightened-up meals and sweets.


A lightened-up, healthy crustless quiche with heavy flavor and only 110 calories per giant serving!


  1. I made this and it was awesome.  I too deviated slightly by omitting the bell peppers.  I also added a layer of spinach and chopped turkey meat.  The turkey added a lot of flavor….   very tasty. 

  2. Hi! Please do count the calories! haha. I count my calories and it’s so good when you can find recipes that already have them!! The Quiche looks AMAZING, I’ll definitely try it for dinner.

  3. Hi Sally! I just made this quiche using 2 zucchinis, a red bell pepper, an onion and garlic and it was delicious. One thing though it was a little watery and I was wondering if you knew what could’ve caused this? I’m not sure if it was the veggies I used or sautéing them in oil first or spraying the pan too much?? 

    1. The veggies are super watery as is. Maybe try reducing down the veggies and the milk if you try it again. Hope this helps!

  4. This is super delish! I made enough to last us all week (3xs the recipe) and it’s reheating very well, just like you said! Served with a slice of toast and some strawberries, it makes a lovely breakfast and it’s a great way to use summer squash bounty!

  5. I made this with 6 eggs, some egg whites, a hefty splash of  1% milk and almond milk, steamed  broccoli florets, sautéed baby kale (in a little EVOO), with caramelized Vidaila onions, low fat cheddar and low fat Jarlsberg. Some dill. Salt. Pepper. OMG. 

  6. I used baby spinach, broccoli, summer squash, red pepper, green pepper, onion, garlic, fresh parsley, cheddar mexican blend, swiss, and parmesan cheeses. Its in the oven…can’t wait .It smells sooo good!

  7. Confused never made quiche before. Three large eggs and 3 extra  egg whites, can I use any type of veggie I would like I do not want the quiche to watery. Thank you 

  8. Hi! This looks delicious…. would you be able to give a nutrition breakdown per serving? (i.e. cals, fat, protein, carbs)? That would be super helpful!! Thank you 🙂

  9. Quick, easy and delicious! Not a big quiche eater but this is a great recipe. Thank you for sharing!

  10. I’ve used this recipe many times, for birthdays, breakfast and holidays. This Mother’s Day I am making the original recipe and, one with asparagus, mushrooms, red bell pepper and feta cheese. My family and friends approve, thank you so much for sharing!

  11. To reduce the water in the veggies you can lightly salt the zucchini and squash after slicing, let set for 10-15 mins, then blot the excess water with a paper towel.

  12. Great recipe, i tried mine with 3 eggs,milk, lowfat cheddar cheese, dash of parmesan cheese on top, with roasted onions, garlic, fennel bulb, 1 boiled potato, with basil, parsley, salt and pepper. Since it was crustless i tried a thin layer of powdered italian flavored breadcrumbs on the base to give it some crispiness as well.

  13. We just stumbled upon this awesome and healthy quiche recipe from you and this sounds so silly, but I never realized you can freeze quiche and reheat it for later. What a wonderful idea! Also, your use of almond milk is a great alternative for those who want to avoid dairy, like my spouse. Thanks for such a nice job with this recipe, it’s truly a pleasure to read. Your photos are gorgeous, btw!

  14. Hi Sally…I have everything I need to make this. I would like to use the whole eggs and not the whites…would that be a total of four eggs plus one white? Or can I just use five eggs? Please advise, I recall reading that two egg whites equal one egg. Thanks so much!

    Jeanne in Nashville

  15. Looks yummy! Do you think you could cook it in a 12 hole muffin tin to make mini ones? Hubby and I are doing the 5:2 diet and looking for super low cal lunch options that are actually edible.

  16. Well, it’s in the oven, I used sauteed chard, onions, asparagus, and mushrooms. I also used flaxseed milk and a variety of costco cheeses. We’ll see, I can hardly wait 45 minutes! Thank you!

  17. I have a question…mine was quite watery I the bottom of the pie dish…is there any way of preventing that? it didn’t harm the taste! just looks icky to pickier eaters…??

1 2 3 4

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

With kitchen-tested quality recipes and step-by-step tutorials, my goal is to give you the confidence to bake and cook from scratch.

Recipes You’ll Love



Sally's Baking Challenge

Join the community on the 1st of every month as we tackle a new challenge recipe.

View More

Sally's Cookie Palooza

A tradition since 2013, every December we countdown to Christmas with 10 new cookie recipes in a row!

View More

Sally's Pie Week

The first week of every November is all about Thanksgiving Pies.

View More

My Cookbooks

About Sally

Welcome to my Kitchen!

I’m Sally, a cookbook author, photographer, and blogger. My goal is to give you the confidence and knowledge to cook and bake from scratch while providing quality recipes and plenty of pictures. Grab a cookie, take a seat, and have fun exploring! more about Sally