This Crustless Veggie Quiche is a delicious, low-carb, and gluten-free dish perfect for breakfast, brunch, or even a light dinner. Packed with fresh vegetables, eggs, and cheese, it’s both nutritious and satisfying without the added carbs from a traditional crust. Easy to prepare and versatile, this quiche can be customized with your favorite veggies, making it a healthy staple in your meal rotation.
FULL RECIPE
Ingredients
- 8 large eggs
- 1 cup heavy cream or full-fat coconut milk
- 1 cup shredded cheddar cheese (or your favorite cheese)
- 1 cup chopped spinach
- 1/2 cup diced bell peppers (any color)
- 1/2 cup chopped mushrooms
- 1/4 cup finely chopped onions
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon dried thyme (optional)
- 1 tablespoon olive oil or butter
Directions
- Preheat your oven to 375°F (190°C). Grease a 9-inch pie dish or quiche pan with olive oil or butter.
- In a skillet over medium heat, sauté the onions and garlic in olive oil until fragrant and translucent, about 3-4 minutes. Add mushrooms, bell peppers, and spinach and cook until the vegetables are softened, about 5 minutes. Remove from heat.
- In a large bowl, whisk together eggs, heavy cream, salt, pepper, and thyme until well combined.
- Stir in the sautéed vegetables and shredded cheese. Mix gently.
- Pour the mixture into the prepared pie dish and spread evenly.
- Bake in the preheated oven for 35-40 minutes or until the quiche is set and the top is lightly golden. A knife inserted in the center should come out clean.
- Let cool for 5 minutes before slicing and serving.
Nutritional Information
- Calories: 240 kcal
- Protein: 15 g
- Total Fat: 18 g
- Saturated Fat: 7 g
- Cholesterol: 280 mg
- Carbohydrates: 4 g
- Dietary Fiber: 1 g
- Sugars: 2 g
- Sodium: 350 mg
Nutritional Benefits of a Crustless Veggie Quiche
A crustless veggie quiche offers an excellent balance of macronutrients, primarily rich in protein and healthy fats, with minimal carbohydrates. This makes it ideal for low-carb or ketogenic diets. The eggs provide high-quality protein and essential vitamins like B12 and D, while the vegetables add fiber, antioxidants, and micronutrients such as vitamin C and potassium. Using a crustless version eliminates the refined carbs usually found in traditional quiches, making this dish a nutrient-dense choice.
Why Go Crustless?
Omitting the crust in this quiche not only cuts down on carbohydrates but also reduces calories and gluten content, making it suitable for those with gluten intolerance or celiac disease. The crust often contains processed flour and unhealthy fats, which are avoided here, resulting in a lighter, easier-to-digest meal without sacrificing flavor or texture.
Versatility in Vegetable Choices
One of the best aspects of this recipe is its flexibility. You can easily swap out the vegetables based on what’s in season or your personal preferences. Popular additions include zucchini, broccoli, kale, or even sun-dried tomatoes. This adaptability allows you to create a new variation each time, keeping the dish fresh and exciting while maximizing your intake of different vitamins and antioxidants.
Perfect for Meal Prep
Crustless veggie quiche stores well and can be portioned out for meals throughout the week. It reheats beautifully in the oven or microwave, making it a convenient protein-packed option for busy mornings or quick dinners. By preparing it in advance, you save time while still enjoying a wholesome, home-cooked meal.
Ideal for Low-Carb and Keto Diets
Thanks to its low carbohydrate content and high fat and protein ratio, this quiche fits perfectly into ketogenic and other low-carb dietary plans. It helps maintain ketosis while providing enough energy and satiety. The rich fats from eggs and cheese combined with fibrous vegetables ensure balanced nutrition that supports sustained energy levels.
Gluten-Free and Allergy-Friendly
This recipe caters well to people who avoid gluten due to celiac disease or gluten sensitivity. Without any flour-based crust, it eliminates a common allergen while still offering the comforting, savory qualities of a traditional quiche. Additionally, it can be adapted easily for dairy-free diets by substituting heavy cream and cheese with coconut milk and dairy-free cheese alternatives.
Rich Source of Protein
Eggs and cheese in the quiche supply a robust amount of complete protein, which is crucial for muscle repair, immune function, and hormone production. Protein also aids in longer feelings of fullness, which can be helpful for weight management and appetite control.
The Role of Healthy Fats
Using whole eggs and cheese provides not only fat for flavor but also fat-soluble vitamins like A, D, E, and K. These nutrients support eye health, immune function, and bone strength. Healthy fats also slow digestion, contributing to a gradual rise in blood sugar and helping to prevent energy crashes.
Easy to Customize for Taste Preferences
You can personalize the seasoning of this quiche by adding herbs such as basil, oregano, or rosemary to suit your taste. For those who enjoy a bit of heat, chili flakes or diced jalapeños can be added. This ability to tailor the flavor profile makes it a versatile recipe that appeals to a wide range of palates.
A Family-Friendly Dish
Because of its mild flavors and familiar ingredients, this crustless veggie quiche is often a hit with kids and adults alike. It’s a clever way to sneak in extra vegetables for picky eaters and can be paired with fruit or a light salad to round out a balanced meal.
Environmentally Friendly Meal Option
By focusing on plant-based vegetables and reducing reliance on processed grains, this dish can have a smaller environmental footprint. Using seasonal and locally sourced vegetables further enhances its sustainability, aligning with eco-conscious eating habits.
Time-Saving Benefits for Busy Lifestyles
Preparing a crustless veggie quiche is an excellent time-saving strategy for those with hectic schedules. Since it requires minimal prep and cooks all in one dish, it reduces cleanup and kitchen time. You can easily batch-cook the quiche ahead of time, store portions in the fridge or freezer, and have quick, nutritious meals ready to go. This efficiency makes it an ideal recipe for busy professionals, parents, or anyone who wants healthy food without spending hours cooking daily.
Conclusion
The crustless veggie quiche is much more than just a tasty breakfast or brunch option; it’s a nutrient-rich, adaptable, and convenient meal that fits well into many dietary lifestyles. Whether you’re aiming for low-carb, gluten-free, or simply a wholesome way to enjoy vegetables and protein, this quiche provides all the benefits with none of the guilt. Its versatility, health benefits, and ease of preparation make it a smart choice for anyone looking to eat well without sacrificing flavor or convenience.