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. Rachel Rutter says:

    I made this for dinner tonight, and it was delicious! Thanks, Sally!

  2. Made this for dinner tonight. Totally yummy! I loved it and so did my husband! Thanks for the recipe.

  3. I made this last week and it was amazing! One of our new favorite dishes! I used zucchini, yellow squash, onions, and an orange pepper for the vegetables. I added a little extra shredded cheese because I wanted to be sure it would pass the test for my husband who is not a fan of meatless meals. We had a Caesar salad with it and it was a great meal! He ate the leftovers for lunch the next day! That’s how I knew it was a winner! Thanks for a great alternative to a quiche WITH a crust Sally, as that’s the only kind of quiche I’ve made. Can’t wait to make AND eat it again!

  4. Made this three days in a row this long weekend because everyone loved it so much! I unhealthified it with some bacon, which was delicious. I also used parmesan for the cheese because it’s the only kind of cheese I like (sad, I know). Even my boyfriend’s mom who is convinced that she doesn’t like eggs went for seconds on this quiche. Thanks for the great recipe!

  5. Another winner! Just finished eating this delicious quiche. Your very cheesy spinach quiche (which I have made about 4 times now) is a family favorite, but since it is swimsuit season and we have so many ice cream flavors to try 😉 I thought crustless might be a better option. It was so flavorful didn’t even miss the crust. Thank you.

  6. Nathan Wannamaker says:

    I love this recipe so much!:D it’s so simple and is a great way to start your day. When i make it, i add 1 cup of drained cottage cheese. I LOVE cottage cheese and i also love that it adds a little extra bit of protein and it makes it a smidge more healthier:D I also like to bake mini quiches with this recipe. I just chop the veggies finer. Amazing recipe:D *****

  7. Oh. my. gosh!! I made this last night. It was perfect since my husband won’t eat the crust anyway! Sooooo delicious. I didn’t have time to roast the garlic, so I just cooked it with the veggies. I used zucchini, onions and grape tomatoes. Also, i added a couple strips of leftover bacon that I had in the fridge. There were no leftovers, and it was just my husband and I– good thing it was low-cal, HAHA!! Thank you for another great recipe Sally!

  8. I had been meaning to try this for a while, probably for Sunday tea ( a snacking meal in our house since lunch is the big one!) However, my daughter just changed schools and went back to packed lunches. This is a bit of a teaser for me as she doesn’t really like sandwiches very much! I’ve persuaded her to eat wraps, and she likes pasta salad, but I thought it was about time I brought out the big guns.

    So yesterday I made this quiche with leek, broccoli, red pepper and courgette (oops, zucchini!). My daughter, my son and I ate about half of it as soon as it was cool enough – delicious! Then the big test came today when I put some of the leftovers in her lunch box, with some baby plum tomatoes and a packet of crisps (pops, chips!) for carbs. She actually told me it was the best packed lunch I’ve made her so far! Yet another ringing endorsement for Sally’s Baking Addiction…

  9. Courtney Anderson says:

    This looks amazing! I am planning on making this for tomorrow’s breakfast… just wondered if it would be possible to put together the day before, refrigerate, and then bake in the morning?

    1. Absolutely. You can make it, refrigerate it, and bake it the next day.

  10. Alison Palmer says:

    This was delicious and perfect for a Sunday morning breakfast! I used zucchini and red and green pepper (what I had in the fridge) and added fresh garlic. The flavor was great but it had a lot of liquid at the bottom. Any ideas how to correct this?

    1. The bottom can be a little watery; that’s expected. Do you think you used too many veggies? I always use quite a lot but there isn’t a pool of water at the bottom. Perhaps try slightly reducing the veggies OR reduce the milk a bit.

  11. Yum! I just made this last night with broccoli, mushrooms and a roasted bell pepper (what I had on hand). I used unsweetened almond milk, and it turned out so delicious! Thanks, Sally!

  12. I tried this tonight, just with salsa mix and spinach, fat free mozzarella cheese and a dash of almond milk. I only used egg whites and added in some indian spices. It tastes YUMMY!! Thanks for the idea. I’ve portioned it off for the next 6 days breakfast :).

  13. Ella Barbe says:

    I made this today and it’s simply delicious! I didn’t make any subs as I had all ingredients on hand. I look forward to making the cheesy spinach quiche for my next brunch. I make a lot of quiches  of my own design so I was really impressed with this recipe:-)

  14. This was my first attempt at a crustless quiche and this one turned out wonderful!! I used zucchini, red pepper, baby spinach, onion, and garlic and oh my it was so good. I also used just a little feta cheese and some sharp cheddar but not that much. I have been looking for some ideas to eat more veggies since I’m a picky eater and this is a great way and doesn’t bust my calorie budget. Thanks!

  15. Good lord. I can’t even begin to tell you how excited I am to eat this. Just put it in the oven a few minutes ago and it’s making my kitchen smell AWESOME. Thank you for the recipe, Sally! 🙂

  16. I subbed fresh tomato for the bell pepper and this was absolutely delicious!! It was a tad watery, but I think it was caused by the tomato! I will definitely make this again! Thanks for an easy, healthy, and super tasty recipe! 

  17. Made this for dinner again tonight – just wanted to thank you for sharing such a delicious, low-cal recipe!  It will stay in our monthly rotation!

  18. Brittany Peterson says:

    Great recipe! I love quiche for any meal of the day, and this crustless version makes it something that I can enjoy more often 🙂 Can’t wait to try it out soon!

  19. I had made a wonderful sautéed veggie dish for dinner. I make this dish often, however, this time I had substantial leftovers, The veggie dish included yellow squash, zucchini, onion,  jalapeno pepper and garlic, sautéed in some bacon fat. I really love to sautee this dish to the point that the onions carmalize. 
    When I saw the leftovers I thought they would be good in a quiche. I hit upon this recipe and I must say that the quiche was not good…..it was great. My quiche was not at all liquids so I’m guessing that it was because of the sautee time.
    I’m thinking that when I have sautéed veggies on the menu for dinner I will always make extra.

  20. This looks delicious! Just wondered – if I wanted to use whole eggs instead of the egg whites, would I use a total of 6 eggs? Thanks!

    1. I would use around 6 eggs, yes.

  21. Made this quiche this morning and it was so yummy! I followed all of the directions listed  (perhaps a bit more zucchini and squash but not by much) and I ended up with a good amount of water /liquid in the bottom of my dish. I used a glass round dish as opposed to a cake pan. I wonder if that made the difference? It was delicious anyhow, but curious if there’s anything I can do to make it less wet. 

    Thanks!

    1. Zucchini is practically ALL water, so I’d say it’s the extra veggies. Try reducing slightly. Happy you loved it.

  22. Kathy Stricklin says:

    I made this today. I added one med beet shredded (color was beutiful!) to shredded zuchinni, carrots, sweet pepper, one red onion and 2 cloves garli. My cheese was Trader Joes parmesean, asigo, and romano. Wonderful, thanks for the inspiration! Next time I may add a chopped Granny Smith and pine nuts! 

  23. What if I substitute the peppers for broccoli and spinach? Sound good?

    1. Delicious!

  24. Sally. I made the quiche today. Came out amazing ! As on your picture 🙂
    Thank you for the recipe, I was looking for good one crustless and I found it. My favorite veggies , eggs and mix of cheeses.fantastic. 

  25. I make crustless quiches using tofu (and less eggs). This one looks good too, and worth a try. Thanks for sharing.

  26. maybe this is a silly question – could this be doubled and cooked in a 9×13 pan? thanks!

    1. Not a silly question– and yes! You can double for a 9×13 pan.

  27. 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!

  28. Hi Sally, I want to ask you if I can make this recipe witout the rosted garlic? Can I use normal garlic?

    1. Yes regular, non-roasted garlic works!

  29. 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!

  30. 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. 

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