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