Description
This Crustless Vegetable Quiche is a delicious and healthy breakfast or brunch option packed with colorful vegetables, protein-rich eggs, and a blend of mozzarella and feta cheeses. With no crust, it keeps the calorie count low while offering a satisfying and flavorful meal that’s easy to prepare and bake.
Ingredients
Scale
Vegetables and Aromatics
- 1 tablespoon extra virgin olive oil
- 2 cloves garlic, minced
- 1 red pepper, diced small
- 3 cups chopped broccoli florets
- 1/2 yellow onion, diced small
Egg Mixture
- 4 large eggs
- 4 egg whites
- 3/4 cup milk
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 tablespoon dried oregano
- 1/2 tablespoon dried basil
Cheese
- 1/2 cup shredded mozzarella
- 1/4 cup crumbled feta
Instructions
- Preheat the Oven and Prepare Dish: Preheat your oven to 350 degrees Fahrenheit. Spray a nine-inch quiche dish with cooking spray to prevent sticking and set aside.
- Sauté Vegetables: In a large skillet over medium heat, warm the olive oil. Add the minced garlic, diced red pepper, chopped broccoli florets, and diced yellow onion. Cook while stirring occasionally until the vegetables are soft and fragrant, about eight minutes.
- Mix Egg and Seasonings: While the vegetables are cooking, whisk together the whole eggs and egg whites until combined. Then add in the milk, salt, black pepper, dried oregano, and dried basil, whisking until well incorporated. Stir in the shredded mozzarella and crumbled feta cheese thoroughly.
- Assemble Quiche: Once the vegetables have softened, transfer them evenly into the prepared quiche dish. Pour the egg and cheese mixture over the vegetables, gently smoothing the surface to create an even layer.
- Bake the Quiche: Place the quiche dish into the preheated oven and bake for 40 minutes or until the edges start to pull away from the sides of the dish and the center is set.
- Rest and Serve: Remove the quiche from the oven and let it set for 10 minutes before slicing. Serve warm and enjoy your healthy crustless vegetable quiche!
Notes
- This crustless quiche is easy to make and contains only about 120 calories per slice, making it a light yet satisfying meal.
- You can customize the vegetables to your preference, adding mushrooms, spinach, or zucchini.
- Use low-fat or plant-based milk to further reduce calories and fat content.
- For a gluten-free meal, ensure all seasonings and cheese are certified gluten-free.
- Leftovers can be refrigerated for up to 3 days and reheated gently in the microwave or oven.
Nutrition
- Serving Size: 1 slice (1/8 of quiche)
- Calories: 120 kcal
- Sugar: 4 g
- Sodium: 379 mg
- Fat: 7 g
- Saturated Fat: 3 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 2 g
- Protein: 9 g
- Cholesterol: 103 mg
