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
clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon
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

A lightened-up, healthy crustless quiche with heavy flavor and only 110 calories per giant serving!

197 Comments

Comments are closed.

  1. Alexis @ Upside Down Pear says:

    I love quiche but haven’t made it in quite some time. It’s a great way to get your veggies in…and these pictures make me itch to get back in the kitchen. It’s good to know that you can use almond milk for this recipe as that’s usually what I have on hand. Thanks!

  2. Amy @ Amy's Healthy Baking says:

    I love how you used squash and bell peppers in your quiche! They’re two of my favorite veggies, and I wish they were “seasonal” all year round… I’d happily eat my weight in them! And thyme… Oh my goodness, somehow I missed out on it for my entire life up until a few months ago. It’s my favorite seasoning for eggs! My guy would’ve said the exact same thing as Kevin about the bacon too. Oh boys and their bacon! 😉

    1. Love love love thyme + eggs, Amy. You have to try this quiche!

  3. Jessica @ Sweet Menu says:

    Looks great Sally! Could be a good one to cook up and take to work too.

  4. This looks delicious,Im soo gonna try this

  5. Lisa {Sweet 2 Eat Baking} says:

    This look sooo good, Sally. I love a quiche. Funny how Kevin mentioned the bacon as I was sat here imagining a shredded chicken, bacon, cheesy garlic version. Must be a carnivores man thing! 🙂

    There was recently a crustless quiche on Come Dine with Me (TV show) and the commentator was jibing it, somethingI’m sure he’ll be regretting soon since they seem to be the way forward.

    1. I love chicken and maybe I’ll add that to my next crustless quiche! Great suggestion Lisa 🙂

  6. This quiche looks so delicious and the best part is its just 110 calories… awesomeeeeee. 🙂

  7. Rachel Rutter says:

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

  8. That looks so delicious! I love your choice of veggies- and I bet you didn’t even miss the crust at all!

    1. Don’t miss it at all with all of the tasty veggies in there!

  9. Medha @ Whisk & Shout says:

    Yum! My dad is diabetic, the only reason we count calories in my house, and he’s also a quiche lover. I’m going to have to make this for him and soon! (Also thanks for noting about the almond milk! I’m vegan and no one in my house is a big milk drinker, so that’s generally what we have on hand. Great to know :)! )

    1. Thanks Medha! I hope your dad enjoys the quiche!

  10. Hi Sally! Oh my goodness…can it get any better than eggs and good veggies? I think not! This looks so delicious, my friend! Thank you for sharing it!

  11. Crystal | Apples & Sparkle says:

    This quiche is right up my alley! So yummy and I love the shot of the veggies. Breakfast bliss!! : )

  12. put this in my belly!!! i usually just browse your yummy looking recipes and move them to my recipe folder. this is one i can eat and count my weight watcher points. YUMMY!!!!

  13. I hear you Sally- I have a bottomless pit of a stomach too! I usually eat WAY above the serving size. Luckily my metabolisms still up to snuff… 😉

  14. Lindsay Ann @ Lindsay Ann Bakes says:

    Love that it is stuffed with summer veggies! Your lightened up recipes are the best! I am sooo making this Sunday morning! I have a tupperware full of egg whites in the fridge from today’s cake that needed extra yolks 😉 score!!!

  15. Cindy @ Pick Fresh Foods says:

    Wow, this quiche looks delicious! This is such a great way to use up gardens full of zucchini. I’m thinking this would perfect for dinner with a nice glass of wine 😀

  16. Angie Johnson says:

    Have you ever froze it? I see where you said it could be. If I did freeze it, do I just let it thaw in the fridge? BTW, I have tried a lot of your recipes and they have all been amazing. I tell my husband about your blog and cookbook all the time.

    1. Thanks Angie! Yes, I have frozen baked quiches before. Thaw overnight in the refrigerator and warm up for about 20 minutes in the oven.

  17. Kate @ Diethood says:

    For as hot as it is out there, I’m still craving comfort food such as this deliciousness! That looks incredible!!

  18. Iris Hanlin says:

    Yum!!

  19. I’ll take the suggestion. Low carb recipes with eggs and vegetables are my favourites. Your blog is adorable. Have a nice week!

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

    1. Happy you enjoyed it Jamie! Thanks so much for reporting back.

  21. 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!

    1. Awesome, Theresa – so happy this was a hit! Kevin likes it with a little more cheese as well. Thank you for reporting back!

  22. 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!

  23. Jodee Weiland says:

    I love this…it looks so delicious! What a great idea for a light and healthy breakfast…thanks for sharing!

  24. Sorry Sally, but I have a dumb questions. Does this mean in the recipe that I add 3 eggs and then 3 separate egg whites, for a total of like 6 eggs? Thanks in advance.

    1. 3 eggs + 3 additional egg whites

      1. Thank you! What I love so much about your recipes is that you really explain how to make each of them in the recipe. And they taste great and usually have ingredients we have right in our cabinets! : )

  25. 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.

  26. DebbieLB @ Kids, Cows and Grass says:

    Thanks for saying that you can use anything in your fridge! I just made this awesome quiche with zucchini, yellow squash, garlic, oregano, diced ham and mozzarella cheese! I plan to serve it beside grilled ribeye steaks tonight at supper and I’ll clean up the leftovers for breakfast tomorrow! Thanks a bunch for a really versatile recipe!

  27. 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 *****

  28. I love this quiche! This is the 3rd time I make it, and this time I used feta cheese. It was awesome! One question: If I freeze and defrost it, at what temperature and how long should I bake it? Sorry for the newbie-ish question!

    1. Thanks Lara! I just added a little freezing/thawing instruction to the recipe. I had forgotten to until now.

  29. 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!

    1. Thanks so much for reporting back Lisa! So glad you both enjoyed it – there’s never any leftovers here too!

  30. 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…

    1. Wonderful! Just wonderful. Thank you Nicola.

1 2 3 4 5

With kitchen-tested quality recipes and step-by-step tutorials, my goal is to give you the confidence to bake and cook from scratch.

Sally's signature

Recipes You’ll Love

Archives

Categories

Join the community on the 1st of every month as we tackle a new challenge recipe.Review Sally's Baking Challenge FAQ page if you have any questions.

View More

A tradition since 2013, every December we countdown to Christmas with 10 new cookie recipes in a row!

View More

The first week of every November is all about Thanksgiving Pies.

View More

My Cookbooks

Sally's Cookbooks

About Sally

Welcome to my Kitchen!

I’m Sally, a cookbook author, photographer, and blogger. My goal is to give you the confidence and knowledge to cook and bake from scratch while providing quality recipes and plenty of pictures. Grab a cookie, take a seat, and have fun exploring! more about Sally

×