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!

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

A few weeks ago, we stayed over at our friends’ house and made a big feast for brunch the next morning. Complete with cinnamon rolls, fruit salad, and cheesy spinach quiche.

However, we changed up the quiche a bit– we baked it without the pie crust! After sharing it on Instagram, a few of you asked for a new crustless quiche recipe with extra vegetables. Let’s do this!

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

This quiche is epic! That’s quite a statement to say about eggs and vegetables, right? This satisfying, vegetable and protein-packed quiche has only 110 calories per enormous serving. A quiche typically serves 8, but let’s face it, I can eat a lot more than 1 sliver of quiche. And with this recipe, there’s no stopping that extra jumbo slice!

This crustless quiche has 110.8 calories per serving, isn’t that incredible? And bonus! It has 9 grams of protein per serving, too.

Sliced zucchini and peppers in pan

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?) Since there is no buttery pie crust in this low calorie quiche recipe, let’s put a ton of flavor into the vegetables. Sauté them with roasted garlic and thyme, then layer them into a pie dish.

Add some cheese on top. This quiche would be nothing without the cheese, so don’t leave it out! I used only about 2/3 cup of a shredded cheddar and mozzarella blend. Use whatever cheese you prefer, keeping in mind a higher fat cheese will slightly increase the calories in this recipe.

Pour beaten eggs, egg whites, and skim milk on top.

Crustless quiche filling in pie dish

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.

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 should be great.

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 before the wedding and I can’t believe we both enjoyed this crustless quiche as much as my regular quiche recipe. It hit the spot as a lighter breakfast and 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.

Any way you serve it, you won’t believe that a hefty slice of this flavorful crustless quiche is low calorie and high protein!

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

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.

Print
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110 Calorie Crustless Veggie Quiche

  • Author: Sally
  • Prep Time: 25 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour, 25 minutes
  • Yield: serves 6
  • Category: Breakfast
  • Method: Baking
  • Cuisine: American

Description

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


Ingredients

  • 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

Instructions

  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 350°F (177°C). 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.

Notes

  1. Freezing Instructions: Baked quiche freezes well, up to 2 months. Thaw overnight and bake at 350°F (177°C) to warm up for 20 minutes, give or take.
  2. Milk: Recipe tested with both skim milk and unsweetened plain almond milk. Any milk will be OK.
  3. Cheese: 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.

Keywords: healthy veggie quiche

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

197 Comments

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  1. It’s a pity you don’t have a donate button! I’d without a doubt donate to this brilliant blog!
    I suppose for now i’ll settle for book-marking and adding your RSS feed to my Google account.
    I look forward to new updates and will talk about this website with
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  2. Nancy Jo McCombs says:

    if I substitute Original Egg Beaters for the eggs/egg whites, how much should I use?

    1. Hi Nancy! Most of those products have substitution equivalent amounts on the carton– so use however much it says per egg, then multiply it by about 8 or 9 (3 full eggs, plus 3 egg whites).

  3. this is a delicious recipe that does not taste low cal. i have made this several times with variations on the vegetables and cheese and it never disappoints. thank you for a wonderful, easy, foolproof recipe.

  4. what are the astrics for? Am I missing something? I don’t see any explanation.

    1. Hi, Holly – The asterisks in my ingredient lists indicate a recipe note, which can be found at the very bottom of the recipe directions.

  5. Hi, i’m european and while i’ve heard about serving and serving size, how many grams does a serving of quiche amount to? Or how many calories are in 100g of quiche? Do i add the calories from all ingredients and calculate based on total weight? Thanks

    1. Hi Roxy! I’m unsure of the exact gram count of the servings. Divided into 6 pieces, it’s about 110 cals each.

  6. This recipe sounds delicious! Can the quiche be made with a traditional tart/quiche pan with removable bottom?

    1. Hi Diane! You can try, but this crustless quiche is pretty wet and I fear it wouldn’t hold it’s shape when you remove the edges/bottom.

  7. Hi Sally,

    I made this tonight as we’re trying to eat more vegetarian and light after the holidays. We liked it but didn’t love love love it, the veggies seemed to have created a lot of water … that is , the quiche was kind of wet. I used spinach, zucchini, and red pepper.

    Is that just the nature of this light version or is there something I can do to make it a bit less wet next time?

    Thanks for your input! And thanks for your wonderful recipes 🙂

    Thanks!
    Jenna

    1. Hi Jenna, Did you cook your vegetables to remove a lot of the water from them? Also after you cool them when you spoon them into the egg mixture do not use any excess liquid that accumulates on the bottom of the bowl.

  8. Sally, this looks so good. My question is – can this be baked in regular or mini muffin tins? If so, how long would you bake them? I’m looking for low cal snacks and this looks like it would fit the bill.

    1. Hi Jill, Yes they can and they make a wonderful snack that way. I’m unsure of the exact bake time but keep an eye on them and bake until the centers are set.

      1. Thank you for the quick reply. I’m going to assume that the baking temp will be the same. When I make them I’ll let you know the baking time needed.

  9. Would this be considered low carb?

  10. Veronica Singer says:

    I make a similar quiche, except that I line the pie pan first with OreIda frozen skinny French fries and bake them for about 10 minutes, remove the pan from the oven, and then pour in my quiche ingredients. It gives me a “crust” that has food value and is low in calories.

  11. Delicious quiche and super easy. Love how light it is, but still pretty satisfying.

  12. I made this tonight and thought it was fantastic! Light, but filling. Great flavor too. In addition to the zucchini, squash and peppers, I used onions and asparagus, and then added sliced roma tomatoes on top for the last 5 min. of cooking. 1 TBSP of thyme seemed like alot, so I reduced it to 1 tsp. . While it was just right for me, my hubby- who tends to like things with stronger flavor – thought it was a little bland. Will definitely make this again!

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