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
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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

  1. Girlz Games says:

    I made this and it was awesome.  I too deviated slightly by omitting the bell peppers.  I also added a layer of spinach and chopped turkey meat.  The turkey added a lot of flavor….   very tasty. 

  2. Hi! Please do count the calories! haha. I count my calories and it’s so good when you can find recipes that already have them!! The Quiche looks AMAZING, I’ll definitely try it for dinner.

  3. This looks amazing! You had me at 110! Can’t wait to try this recipe out.

  4. 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!

    2. Zucchini. Try absorbing some of the moisture first (after cooking) by straining or pressing with paper towels.

  5. 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!

  6. Using unsweet almond milk would cut it down to 105 cal!

  7. 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!

  8. 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. 

    1. Your version sounds delicious!

  9. 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!

  10. Confused never made quiche before. Three large eggs and 3 extra  egg whites, can I use any type of veggie I would like I do not want the quiche to watery. Thank you 

  11. Hi Tanya! Feel free to use an online calculator. I like to use this one: https://recipes.sparkpeople.com/recipe-calculator.asp

  12. Hi Sally!! What an easy, healthy and delicious meal that is 🙂 In my family we love eggs, so this version will go down well!

    Demi (http://madebydemi.com/)

  13. Debbie Montez says:

    Quick, easy and delicious! Not a big quiche eater but this is a great recipe. Thank you for sharing!

  14. 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!

    1. The combination of those veggies with feta sound amazing!! Enjoy!

  15. To reduce the water in the veggies you can lightly salt the zucchini and squash after slicing, let set for 10-15 mins, then blot the excess water with a paper towel.

  16. 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.

  17. I’m trying to use up a frozen pie crust in my freezer.  Can I pour this into the pie pan and bake it?

    1. Sure can! I suggest pre-baking the crust at 350F for 8-10 minutes with pie weights.

  18. Dan from Platter Talk says:

    We just stumbled upon this awesome and healthy quiche recipe from you and this sounds so silly, but I never realized you can freeze quiche and reheat it for later. What a wonderful idea! Also, your use of almond milk is a great alternative for those who want to avoid dairy, like my spouse. Thanks for such a nice job with this recipe, it’s truly a pleasure to read. Your photos are gorgeous, btw!

  19. how long do you reheat it in the microwave?

  20. Jeanne Dinker says:

    Hi Sally…I have everything I need to make this. I would like to use the whole eggs and not the whites…would that be a total of four eggs plus one white? Or can I just use five eggs? Please advise, I recall reading that two egg whites equal one egg. Thanks so much!

    Jeanne in Nashville

    1. Hi Jeanne! I suggest 5-6 whole eggs.

  21. Looks yummy! Do you think you could cook it in a 12 hole muffin tin to make mini ones? Hubby and I are doing the 5:2 diet and looking for super low cal lunch options that are actually edible.

    1. Yes, absolutely! I’m unsure of the exact bake time, but once the tops appear set, they’re done.

  22. Kimber Lee Davidson says:

    Looks amazing, any idea how many carbs are in this, Thank you

  23. Well, it’s in the oven, I used sauteed chard, onions, asparagus, and mushrooms. I also used flaxseed milk and a variety of costco cheeses. We’ll see, I can hardly wait 45 minutes! Thank you!

  24. I have a question…mine was quite watery I the bottom of the pie dish…is there any way of preventing that? it didn’t harm the taste! just looks icky to pickier eaters…??

  25. Hi Sally can you use egg beaters instead of real eggs.. Thanks Honey

    1. Yes that would work!

  26. Sounds delicious! I’m thrilled you enjoyed it so much!

  27. Florence Jensen says:

    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!

  28. Shirley Drury says:

    Hi sally have all your recipes got how many calories are in food as i have found 1 or 2 and was just wondering about the orhers thankyou Shirley

  29. 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!

    1. I’m so glad you loved it, Mary!

  30. Hey! I could have sworn I’ve been to this website before but after
    checking through some of the post I realized it’s new to me.
    Anyhow, I’m definitely glad I found it and I’ll be bookmarking and checking
    back often!

    1. Welcome – I hope you enjoy it!

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