A lightened-up, healthy crustless quiche with heavy flavor and little calories. Get creative and use your favorite vegetables and spices!
I made a variation of quiche last week and after sharing details on Instagram, many readers asked for the recipe. So here it is… 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!
It’s a little lighter than breakfast casserole, but no less flavorful. This crustless quiche has 110.8 calories per serving. And bonus! It has about 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, zucchini muffins, or any of these favorite zucchini recipes?) 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 skip it. I used only about 2/3 cup of shredded cheddar. 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.
Just like when making a frittata or breakfast egg muffins, you can customize the flavors by choosing different add-ins. 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.
This hits 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. If you have any leftover zucchini, they’d be wonderful with some zucchini biscuits on the side.
Any way you serve it, you won’t believe that a hefty slice of this flavorful crustless quiche is low calorie and high protein! And if you are looking for more healthy recipe ideas, see my complete list of 30+ healthy breakfast recipes.
Here is the breakdown when using Spark Recipes calculator:
- 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 2% milk cheese = 198
- Grated parmesan = 41
Total = 665. 6 servings = 110.8.
Print
110 Calorie Crustless Veggie Quiche
- 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 (about 1 medium yellow squash)
- 1 and 1/2 cups sliced zucchini (about 1 medium zucchini)
- 1 large orange bell pepper, chopped (or any color)
- 2 cloves garlic, minced
- 2 teaspoons dried 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
- Heat a large skillet over medium-high heat. Spray with nonstick spray and add sliced squash and zucchini, chopped pepper, 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 350°F (177°C). Spray a 9-inch pie dish 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. (Note that it can be a little watery on the bottom, even after cooking and cooling, since there are so many vegetables with no crust.)
- This quiche makes great leftovers! Store tightly covered in the refrigerator for up to 4 days.
Notes
- 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.
- Special Tools (affiliate links): 9-inch Pie Dish | Glass Mixing Bowl | Whisk | Cooling Rack
- Milk: Recipe tested with both skim milk and unsweetened plain almond milk. Any milk will be OK.
- Cheese: I usually use 2% milk shredded cheddar cheese. Use your favorite like goat cheese, feta, gouda, etc.
- Sausage & Pepper Version: I have also used this base recipe to make a crustless sausage & pepper quiche. Skip the squash & zucchini, and replace with 1/2 cup chopped onion and 6-8 ounces of sliced, pre-cooked sausage links. Cook them with the pepper and seasonings as directed in step 1. Continue with the recipe as instructed.
Reader Comments and Reviews
As other people have noted, the quiche is kind of wet on the bottom even if you cook out the water in the veggies. However, the flavor is delicious! I used an orange bell pepper, summer squash, zucchini, spinach, onion, and garlic. The combo of those is just really flavorful and delicious. I also loved how the edges crusted up.
So not 5 stars from me because of the texture, but still enioyed! Thanks for the recipe 🙂
I am doing the “KETO” diet. I used the new KETO buns, sliced into thin slices. I buttered the back side and put on the pan I was using. I used spinach, mixed peppers and onions, along with the garlic. Before I put the veggies into the pan, I put all into a strainer, and pushed a spoon, back side down, to make sure my veggies had the most liquid removed. After following your recipe, I found this FANTASTIC! IT HEALD TOGETHER QUITE WELL! With KETO, we cannot use flour crusts. I am So enjoying this! I made a couple of pictures, but there is nowhere to send them. Ah, well!
Hi,
I would like to try this recipe and wonder if adding a crust would be OK or not.
Thanks
Hi Rachel, absolutely! You can follow this quiche post as a guide.
I made this and it came out beautifully.I doubled the zucchini(I don’t like yellow squash) and added some crisped bacon..was yummy and held its shape.
Sally, can I make the recipe with 6 whole eggs rather than 3 eggs and 3 egg whites? Will it change the integrity of the recipe.
Hi Anna, the quiche will taste richer and more satisfying when using whole eggs… not a bad thing! Enjoy.
Almost perfect. If you whisk the parm in with the eggs its gets as close to paradise as we’re allowed on this earth.
Oh my goodness, we LOVED this!! We were looking for a healthy quiche that still tasted good, and this was perfect!! We actually just used frozen veggies from the Normandy Blend, cooked them in the microwave and diced them a little more, and then added that to the fried garlic in the frying pan. My husband looked at me and said “Don’t change a single thing. I love it.”
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.
Could you add bacon?
Absolutely!
Does it really need all those egg whites? I don’t know what to do with the yolks?
Hi Sue, here are some recipes that require egg yolks, if you’re looking for ways to use up the extras.
Can you give me an estimate on the fat count of this recipe if I used the low fat cheese?
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
This recipe was delicous! Added mushrooms.
SO grateful for your recipes! Always #1 go to no matter what! Thank you for being awesome!
I love your recipes. You keep it simple but delicious.
Thank you
Peggy
This turned out great! I followed the recipe and instructions exactly and it was really good. Highly recommended.
I love the recipe, but I have a hard time getting it to set and it gets soggy. Any recommendations?
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!
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?
Hi Laurie! You can double for a 9×13 pan. We’re unsure of the exact bake time so keep an eye on it!
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!
Delicious quiche and super easy. Love how light it is, but still pretty satisfying.
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.
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.
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
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.
This recipe sounds delicious! Can the quiche be made with a traditional tart/quiche pan with removable bottom?
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.
what are the astrics for? Am I missing something? I don’t see any explanation.
Hi, Holly – The asterisks in my ingredient lists indicate a recipe note, which can be found at the very bottom of the recipe directions.
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.
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!
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!
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.
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!
Quick, easy and delicious! Not a big quiche eater but this is a great recipe. Thank you for sharing!
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!