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. If you have any leftover zucchini, they’d be wonderful with some zucchini biscuits on the side. 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.
