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. 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?

  2. I made this tonight with onions, peppers, asparagus, fresh tomato, garlic, thyme, and vermont cheddar cheese. It was watery but tasted fine (cooked through). Any ideas on the cause of the clear liquid or how to prevent it?

  3. 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.

      1. If you drain your cooked veggies in a colander after sauteeing, it removes the extra liquid making it less likely that you will have the puddle on the bottom.
        I would like to take these in a mess free format to put in lunches for work. Has anyone tried making these in a mega muffin pan? How long should they be baked in this format? any ideas?

    2. I might suggest cooking your veggies a little longer to reduce their natural liquid. That might help 🙂

  4. 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!

  5. 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 :).

  6. 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:-)

  7. 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!

  8. I make this all the time and it is never watery.  But I don’t put milk in mine.  I also add cooked sausage.  I just cook it in my iron skillet then pour 8 to 10 eggs, that have been whisked together with just a Tbls of water and salt and pepper,  and bake for 20 minutes.  The skillet is already hot and the the veggie’s are already hot so it doesn’t take long at all for the eggs to cook.

    1. Great idea on the skillet… Will try it your way next time. Although I won’t omit the milk (I use coconut or almond), as I like the more custard like texture that it provides.

  9. 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! 🙂

  10. i made this last night and liked that it has many more veggies than most quiche recipes. The yellow squash is especially good in this. However it was too much thyme for my taste. Did you mean a tbsp? Next time I’d use a tsp instead. 

  11. Thank you for this great recipe! Since I am in weight loss phase of my low carb, low fat plan, I am just going to tweak it just a bit to add steamed spinach and more zucchini instead of squash and use the low fat cheese as well as low fat parmesan. I will let you know how it worked.

  12. 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! 

  13. 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!

  14. 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!

  15. 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.

  16. Hi sally! Today I made a recipe that required me to use four egg yolks, so I’m now stuck with four egg whites. Do you think I could make this recipe with four egg whites and two whole eggs?
    Thanks 🙂

  17. I made this quiche and am thrilled with the results!
    I didn’t follow the recipe perfectly (I used whole eggs instead of whole eggs + whites) but still got a lovely breakfast out of it. First of all, I shredded the zuchinni and sautéed it with onions and a generous dash of Trader Joe’s 21 Spice Salute. I then put the shredded zucchini in the bottom of my pan, layered with soy cheese, and then topped with the eggs. By shredded the zucchini, it almost acted like a pseudo-crust (though soft, as cooked zucchini tends to be) and the flavor was out of this world. I would’ve used thyme, but I didn’t have any so I tried the 21 spice from TJ’s and it’s pretty remarkable. This quiche also heats up really nicely and stores easily in the fridge so it’s a great make-ahead meal!

  18. 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!

  19. 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!

  20. 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! 

  21. 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. 

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

  23. This looks sooo delicious Sally! Can’t wait to give it a try! I just have a question: is the milk really vital? Doesn’t the skim milk make the whole recipe ‘less favorful’? 
    And I was just wondering if you have any tips to make a ‘firm & tense’ fritatta, as I’d love to take it on the go and avoid creating a mess on my handbag! Thank you so much! 

    1. You can leave out the milk for a sturdier quiche/frittata. 🙂 Quiches are meant to be a little creamier, so that’s why skim milk is added here.

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