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.
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 | 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.
This recipe is so yummy!!
This recipe was soooo good! We all loved it!
Do you use 6 eggs in total 3 eggs and 3 egg whites? Or 3 eggs and separate whites.
Hi Sharon, it’s 3 whole egg + an additional 3 egg whites. 6 eggs in total, but you aren’t using 3 of the yolks.
Hi Sally and Team. I’m wondering if salting and blotting the veggies before cooking would help w/ the excess water problem. Have you tried that?
I haven’t tried that with this particular dish, but I can’t see why it wouldn’t work or help!
Very good and a keeper! I skipped the bell pepper and used half and half and more cheese, so mine wasn’t 110 calories. 🙂
Super simple to make but I will reduce the salt next time as it seems too salty for me with 3/4 teaspoons.
My go to quiche recipe. I add fresh spinach to mine and I use shredded mozzarella . Sometimes I prepare a hash brown bottom for the crust. Yummy!
So glad you enjoy this. Thank you!
Love this recipie so much, but could do without the picture of disgusting feet ads all over the page.
This was a hit. I used the veggies I had on hand which was red pepper onion mushrooms and spinach. Everyone loved it ❤️
This was really good! I made mine with asparagus, zucchini, red bell pepper, and mushrooms. I always add extra cheese 🙂 It was filling even without the crust!
This was great! Didn’t miss the crust at all. I used one red bell pepper, one green pepper, onion, and a couple big handfuls of spinach. Turned out perfect. Not too watery and good to use for leftovers!