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

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!

199 Comments

  1. I don’t count either but there are certain recipes that you just say, hmmm, I bet this is pretty darn healthy and those are the ones I take the time to calculate but it’s rare because, well, I don’t care and I run a lot 🙂 I love this lightened up version and I love that there’s plenty of veggies! I love squash and zucchini and bet they add great texture to this. Pinned!

  2. This looks great, Sally! I actually don’t like crust anyway (on pies or quiche…unless we are talking a crumb crust for pie 🙂 ), so this recipe is perfect for me! I’d love to try it with onions and tomatoes, and probably garlic 🙂 What a great use for summer vegetables!

    1. Onions and tomatoes would be great, Caley! And I made sure to use enough flavorful roasted garlic here. You will love it!

  3. Love crustless quiches! I can’t wait to try this. Maybe with feta cheese. I’m kind of addicted to feta!
    The veggies here are amazing! Seasoned so well, too!

    1. I actually tried it with feta yesterday, Mir and it’s amazing! A slight raise in calories but still much better for you than other quiche recipes I’ve seen out there!

      1. Made it today and loved it! Added some mushrooms. Please share more savory recipes like this – healthy, yummy and easy! How much feta cheese did you use, by the way? 3/4 cups too? Thinking of trying it with feta next time too.

  4. This quiche looks so good and I can’t believe the low amount of calories. This is a perfect summer recipe!

  5. My stomach is a bottomless pit too at breakfast! I feel like I’m literally starving.

    (ok and I read on the back of a cheerios box once that breakfast actually stands for break-the-fast….meaning your body is ready to eat again after a short fast.

    And I read that women who eat most of their calories in the morning (like in the 700-900 range) were more likely to loose weight than women who ate more calories later in the day.

    Or am I just justifying eating a second piece of this scrumptious looking quiche?

    1. Laura, I’ve read that too – about how breakfast should be the heaviest meal of the day to get you going. I usually eat 5 smaller meals a day – but breakfast is always the largest. I am always starving! Glad I’m not the only one.

  6. Love the veggies you used in this quiche and those stats are amazing! Definitely impressed how light you were able to make this breakfast!

  7. This sounds delicious, Sally! I love that it’s healthy and low in calories too. Beautiful pictures, as always!

  8. Sally, this looks wonderful! The best gluten free recipes are the ones that don’t need to say anything about being gluten free. Thanks for sharing!

  9. QUICHEEE! I love hearty, round meals (carbs/protein/fat) and I’m so glad you mentioned about the unsweetened almond milk, because as I was reading, I was thinking I want to try it with that! I’ve been wanting to try cauliflower pizza crust, and I wonder how that would fare with this… Hmm… Might be a kitchen experiment this weekend! Thanks for sharing, Sally!

    1. Report back with your experiment Lynn! I’ve never made a cauliflower crust before, so I’m anxious to hear how it goes!

      1. Ok, Sally… The results are in, and it turned out amazing! I posted about it on my blog, but I know you’re a busy lady and people probably want you to check out their food blogs all.the.time, but it’s there if you want to read about it! Thanks again for the tasty idea! My husband has already requested I make it again!

  10. Mmm I love quiche! But sometimes I don’t feel like making a pie crust. This recipe will be great for that 🙂

  11. SO yummy! I love dishes which are healthy and FLAVORFUL. And I definitely am not an “edges” girl, so you can have all of those to yourself ;o) I’ll take the ooey-gooey middle brownies, please!

    I’m SO sure you’re going to look great on your wedding day :o)

  12. Thanks so much for this! I’ve been anxious to make a quiche lately because I don’t eat much meat and they are so versatile (Breakfast, lunch, dinner) but most of the recipes I looked at seemed so high calorie between the crust, cheese and heavy cream most use. I’m excited to try this this weekend!

  13. As much as I love pie crust, I really don’t need it in a quiche because it’s so satisfying with all of the eggs and cheese. I love how many veggies you’ve packed in here — it looks delicious!

  14. This would definitely make such a fabulous breakfast, lunch or dinner! I love how light and healthy it is, and that parmesan on top is SO calling my name. It looks delicious!

  15. SO yummy. Love all the veggies you used in this quiche. I also love I love you use 4 egg whites and 4 whole eggs. It makes it a little lighter, but it is still delicious!! Very good, Sally.

      1. Sorry, Sally. That’s true! For some reason I saw 4… I don’t know why.

  16. I’m suddenly craving brunch foods! Quiche is definitely a brunch staple. Loved reading about how you made this and the calorie breakdown. I don’t really count calories, but I still think it’s helpful to be aware of them! In case you go back for seconds. 😉

  17. This is great, Sally – thank you for posting this and doing the work of calculating the nutritional information. I can’t believe the stats on it! Also, thank you for having a “normal” serving size…nothing I hate more than getting excited about a recipe and then finding out the serving size is the size of my thumb. 🙂

    Oh and this HEAT! I thought I would die running last night…cut it short by 1/2 mile (I know, I’m weak) but I was practically panting which isn’t like me. Hopefully I can beat the storms tonight! Must.burn.calories.so.I.can.indulge. ha ha ha!

    1. We had a storm last night which seemed to cut the heat, but it’s still so humid! My cookies go completely flat when it is this humid outside. And 2 Tbsp or 1 ounce serving sizes make me laugh. I can eat so much more than that!

  18. I like how you used squash and zucchini in this recipe! It looks so flavorful! I can’t believe it’s only 110 calories!

  19. This is a great brunch recipe! I love love love quiche, but for those times when I want to keep it low carb this is perfect

  20. Mmmmmm I seriously dig crustless quiches. All the fun of quiche without the work of pastry dough. 🙂 and 110 calories? WEEEEEE!

  21. I’m with ya…let’s save the carbs for some of your yummy desserts! Gotta compensate somehow 🙂 This looks like a perfect recipe for my weekend breakfast.

  22. This looks so good! I love all the summer veggies in here and that’s awesome that it’s only 110 calories too 🙂

  23. Wow that looks really really good! I can*’t believe it has only 110 calories a slice!
    Unfortunately I have never seen summer squash here in germany :/
    But i’ll just substitute some spinach and mushrooms ^_^

      1. Thank you!
        I showed the recipe to my mom and we’ll eat it for lunch on Tuesday (I would love to to make it myself but I have to be at school) I’m really looking forward to it ;D

  24. Mmmm. I love a good veggie quiche! My favorite part is that you can eat it for breakfast, lunch, or dinner! 🙂 This is a seriously awesome recipe, Sally. Keep ’em coming! Pinning!

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