This Crustless Veggie Quiche is a delicious, wholesome dish perfect for anyone seeking a low-carb, gluten-free meal. Packed with colorful vegetables and creamy eggs, it’s an easy recipe to prepare for breakfast, brunch, or a light lunch. By skipping the crust, you get a lighter quiche that still offers plenty of flavor and texture. Perfect for meal prep or a quick family meal!
FULL RECIPE
Ingredients
- 6 large eggs
- 1 cup milk (dairy or unsweetened almond milk)
- 1 cup shredded cheddar cheese (or your choice of cheese)
- 1 cup fresh spinach, chopped
- 1/2 cup bell peppers, diced (any color)
- 1/2 cup mushrooms, sliced
- 1/4 cup onion, finely chopped
- 1/2 teaspoon garlic powder
- Salt and black pepper, to taste
- Cooking spray or a little oil for greasing the dish
Directions
- Preheat your oven to 375°F (190°C). Lightly grease a 9-inch pie dish or baking dish.
- In a large bowl, whisk together the eggs, milk, garlic powder, salt, and black pepper until well combined.
- Stir in the cheese, spinach, bell peppers, mushrooms, and onion.
- Pour the egg and vegetable mixture evenly into the prepared dish.
- Bake for about 30–35 minutes, or until the center is set and the top is lightly golden.
- Let it cool for a few minutes before slicing. Serve warm, or store in the fridge and reheat as needed.
Nutrition Facts
- Calories: 160 per serving (serves 6)
- Total Fat: 11g
- Saturated Fat: 5g
- Cholesterol: 220mg
- Sodium: 260mg
- Total Carbohydrates: 4g
- Dietary Fiber: 1g
- Sugars: 2g
- Protein: 12g
Health Benefits of Crustless Veggie Quiche
Crustless veggie quiche is a nutrient-dense dish that combines protein from eggs with fiber and vitamins from a variety of vegetables. By eliminating the crust, it becomes lower in carbs and calories, making it an excellent option for those looking to maintain a balanced diet without sacrificing flavor. It supports muscle repair, boosts immunity, and aids digestion with its vegetable content.
Low-Carb and Gluten-Free Advantages
This recipe is perfect for anyone following low-carb or gluten-free diets. Without the traditional pastry crust, it eliminates the gluten component, which is beneficial for those with celiac disease or gluten sensitivities. The low-carb nature helps with blood sugar control, weight management, and can improve energy levels throughout the day.
Vegetables Used and Their Nutritional Impact
The choice of vegetables like spinach, bell peppers, mushrooms, and onions adds a rich variety of antioxidants, vitamins A, C, and K, and minerals like iron and potassium. These vegetables enhance the immune system, improve skin health, and promote heart health, making the quiche a wholesome meal option.
Eggs as a Quality Protein Source
Eggs provide a complete protein with all essential amino acids, which is crucial for muscle growth and repair. They also contain choline, important for brain function and liver health. Including eggs in this recipe ensures a filling and sustaining meal.
Versatility for Different Meals
Though often considered a breakfast or brunch item, crustless veggie quiche works well for lunch or dinner. It pairs nicely with salads or soups, making it a versatile dish that can adapt to different meal occasions and preferences.
Easy Meal Prep and Leftover Friendly
This quiche can be made ahead and stored in the refrigerator for several days, perfect for meal prepping. It reheats well in the microwave or oven, making it convenient for busy lifestyles or quick, healthy meals on the go.
Customizable Ingredients
One of the best features of this quiche is how customizable it is. You can swap out vegetables based on seasonality or preference, add different types of cheese, or even include herbs and spices for unique flavors. This adaptability keeps the recipe fresh and exciting.
Suitable for Various Diets
Besides low-carb and gluten-free diets, this recipe suits keto, paleo, and vegetarian lifestyles. It’s free from processed ingredients and emphasizes whole foods, appealing to those focusing on clean eating habits.
How to Achieve the Perfect Texture
The texture of the crustless quiche is creamy yet firm. Proper whisking of the eggs and milk, along with the right baking time, ensures a smooth custard-like interior. Avoid overbaking to keep it moist and tender.
Pairing Suggestions
Serving the quiche with fresh green salads, roasted vegetables, or light soups complements its flavors and adds variety to the meal. For breakfast, pairing it with fresh fruit or avocado slices can enhance its nutritional profile.
Portion Control and Serving Size
Because the quiche is filling and nutrient-rich, a moderate serving size is usually sufficient to satisfy hunger. Cutting the quiche into six portions balances calorie intake while providing enough protein and fiber for satiety.
Kid-Friendly Option
This veggie-packed dish is a great way to introduce children to healthy vegetables without overwhelming them. The creamy egg base and melted cheese help mask stronger vegetable flavors, making it more appealing to picky eaters.
Sustainability and Seasonal Eating
Using fresh, seasonal vegetables not only boosts flavor and nutrition but also supports sustainable eating habits. This recipe encourages using local produce, reducing food miles, and embracing the best flavors of each season.
Economic and Time-Saving Benefits
The recipe uses common, affordable ingredients and requires minimal preparation time. It’s an economical choice for families and individuals wanting a nutritious meal without spending hours in the kitchen or a lot of money.
Common Variations Across Cultures
Many cultures have their own versions of egg-based dishes with vegetables, such as Spanish tortilla or Italian frittata. This crustless quiche shares similarities with those, making it a globally relatable comfort food with a modern twist.
Tips for Making it Ahead and Freezing
To extend its shelf life, you can freeze individual portions of the quiche. Wrap them tightly and reheat in the oven for a quick nutritious meal. This makes it ideal for batch cooking and reduces food waste.
Balancing Flavors with Cheese Choices
The cheese plays a crucial role in flavor and texture. Using sharp cheddar, mozzarella, or even feta can dramatically change the taste profile. Balancing the cheese amount ensures the quiche remains savory without overpowering the vegetables.
Conclusion
The crustless veggie quiche stands out as a versatile, healthy, and convenient dish that fits multiple dietary needs and lifestyle preferences. Its rich nutrient profile, ease of customization, and suitability for any meal time make it an excellent addition to any recipe collection. Whether you’re aiming to eat cleaner, save time, or simply enjoy a delicious meal, this quiche offers a tasty solution without the guilt of extra carbs or gluten.