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!

slice of crustless veggie quiche on a white plate with a fork

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!

crustless veggie quiche in a white baking dish

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.

veggies in a skillet

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 veggie quiche in a white baking dish before baking

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.

crustless veggie quiche in a white baking dish cut into slices

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!

slice of crustless veggie quiche on a white plate with a fork

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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slice of crustless veggie quiche on a white plate with a fork

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

70 Comments

  1. 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!

  2. Debbie Montez says:

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

  3. 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!

  4. 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.

  5. Florence Jensen says:

    I have been making crustless quiches for years because they are just as tasty as those with crust and half the work!
    The vegetable combination of yellow squash, zucchini, and orange bell pepper was fantastic, and the addition of roasted garlic only added to the deliciousness! This was a winning recipe!

  6. Just made this. Loved it. Next time I plan to add onion and drain/blot the veggies after sautéing. Other than that, this is a winner!

  7. 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.

  8. 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.

  9. 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.

  10. 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.

  11. 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.

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

  13. 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!

  14. Laurie Lehman says:

    I’d like to double this recipe. I believe a 13×9 baking pan would work well? Also, even though recipe doubled and in a larger pan I would think the baking time would be pretty close to original size bake time?

    1. Trina @ Sally's Baking Addiction says:

      Hi Laurie! You can double for a 9×13 pan. We’re unsure of the exact bake time so keep an eye on it!

  15. Chris St. John says:

    I love the recipe, but I have a hard time getting it to set and it gets soggy. Any recommendations?

    1. Trina @ Sally's Baking Addiction says:

      Hi Chris, 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. This should help for next time!

  16. This turned out great! I followed the recipe and instructions exactly and it was really good. Highly recommended.

  17. I love your recipes. You keep it simple but delicious.
    Thank you
    Peggy

  18. SO grateful for your recipes! Always #1 go to no matter what! Thank you for being awesome!

  19. Sandra Manley says:

    This recipe was delicous! Added mushrooms.

  20. Can you give me an estimate on the fat count of this recipe if I used the low fat cheese?

    1. Lexi @ Sally's Baking Addiction says:

      Hi Lori, We don’t usually include nutrition information as it can vary between different brands of the same ingredients. Plus, many recipes have ingredient substitutions or optional ingredients listed. However, there are many handy online calculators where you can plug in and customize your exact ingredients/brands. Readers have found this one especially helpful: https://www.verywellfit.com/recipe-nutrition-analyzer-4157076

  21. Does it really need all those egg whites? I don’t know what to do with the yolks?

    1. Lexi @ Sally's Baking Addiction says:

      Hi Sue, here are some recipes that require egg yolks, if you’re looking for ways to use up the extras.

  22. Cassandra Salley says:

    Could you add bacon?

    1. Trina @ Sally's Baking Addiction says:

      Absolutely!

  23. So delicious! I tend to use less thyme when I make this and add some cayenne and onion and garlic powder. It is so delicious! I’ve been making variations of this for over a year now and it’s a staple recipe in my home. Thank you for this great recipe.

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