Looking for a light yet satisfying lunch that’s packed with flavor and nutrients? This Easy and Healthy Crustless Quiche has you covered! Whether you’re prepping for a week of meals or enjoying a leisurely afternoon lunch, this recipe is a winner. It’s protein-packed, veggie-loaded, and low-carb, making it perfect for gym-goers or anyone on the hunt for a nutritious meal.
With minimal prep time and maximum flavor, this quiche will quickly become your go-to lunch option. Let’s dive into the details! 🍴
Nutritional Benefits 📊
This crustless quiche isn’t just delicious—it’s a nutrient-dense choice for your lunch break. Here’s a quick breakdown of its health perks:
- High Protein: Eggs and optional turkey bacon deliver high-quality protein to keep your muscles strong and your hunger in check.
- Packed with Veggies: Loaded with fiber, vitamins, and minerals to fuel your body.
- Low-Carb and Gluten-Free: Perfect for those following a low-carb or gluten-free diet.
Easy And Healthy Crustless Quiche
4
servings10
minutes35
minutes150
kcalIngredients
- Vegetables:
1 cup spinach, chopped 🥬 – A great source of iron and vitamins A, C, and K.
½ cup diced bell peppers 🌶️ – Adds a pop of color and crunch!
½ cup chopped mushrooms 🍄 – Low-calorie and rich in antioxidants.
¼ cup diced onions 🧅 – Brings natural sweetness and depth of flavor.
- Protein & Dairy:
6 large eggs 🥚 – Protein powerhouse that keeps you full longer.
½ cup milk of choice 🥛 – Use regular or plant-based milk (like almond or oat milk).
½ cup shredded cheese 🧀 – Sharp cheddar or feta works well; pick your favorite!
- Seasonings:
½ tsp garlic powder 🧄
½ tsp paprika 🌶️ – Adds a smoky kick.
Salt and pepper to taste 🧂
- Optional:
2 slices cooked turkey bacon, crumbled 🥓 – For an extra protein boost.
Fresh herbs 🌿 (like parsley or chives) – For garnish.
Instructions 🥧
- Prep Your Oven and Pan 🔥
Preheat your oven to 375°F (190°C).
Lightly grease a 9-inch pie dish or quiche pan with cooking spray or olive oil. 🫒 - Sauté the Vegetables 🍳
Heat a nonstick skillet over medium heat.
Add onions, mushrooms, and bell peppers. Cook for 4–5 minutes until softened.
Toss in the spinach last and stir for about 1–2 minutes until wilted. Set aside to cool slightly. - Whisk the Eggs 🥚
In a large mixing bowl, whisk together the eggs, milk, garlic powder, paprika, salt, and pepper.
Stir in the shredded cheese for a creamy, flavorful base. - Combine and Pour 🥄
Spread the sautéed vegetables evenly in the prepared pie dish.
Pour the egg mixture over the veggies, ensuring everything is covered. - Bake to Perfection ⏲️
Place the dish in the preheated oven and bake for 30–35 minutes, or until the center is set and the edges are golden.
Check doneness by inserting a toothpick into the center; it should come out clean. - Cool and Serve 🍽️
Allow the quiche to cool for 5–10 minutes before slicing.
Garnish with fresh herbs for an extra burst of flavor and serve warm or at room temperature.
✨ Pro Tip: This quiche can also be enjoyed cold the next day—perfect for meal prep! 🥶
Notes
- Veggie Prep: Ensure all vegetables are chopped evenly for consistent cooking and a balanced bite in every slice.
- Egg Mixture: Whisk the eggs thoroughly to ensure a fluffy texture. Adding a splash of milk prevents dryness.
- Cheese Choice: Opt for a strong-flavored cheese like cheddar or feta to maximize flavor with minimal quantity.
- Non-Stick Hack: Grease the dish well to make slicing and serving the quiche a breeze.
- Don’t Overbake: Keep an eye on the quiche during the last few minutes to avoid a rubbery texture—remove as soon as the center is set.
- Leftover Tip: Store leftovers in an airtight container in the fridge for up to 4 days or freeze for longer storage.
Tips & Variations 💡
🥑 Make It Dairy-Free
- Substitute regular milk with unsweetened almond milk or oat milk.
- Swap cheese for a dairy-free alternative like nutritional yeast or a vegan cheese blend.
🥓 Add More Protein
- Toss in cooked chicken, turkey sausage, or tofu for an extra protein punch.
🥦 Load Up on Veggies
- Use any vegetables you love! Zucchini, broccoli, or cherry tomatoes work beautifully.
🍠 Go Low-Carb
- Add diced sweet potatoes for a touch of natural sweetness while keeping it low-carb and filling.
🧄 Herby Goodness
- Fresh herbs like thyme, basil, or dill can enhance the flavor profile significantly.
FAQs ❓
Q: Can I make this quiche in advance?
A: Absolutely! This quiche is great for meal prep. Store it in the fridge for up to 4 days and reheat individual slices in the microwave for a quick lunch.
Q: Can I freeze this quiche?
A: Yes! Allow the quiche to cool completely, then wrap it tightly in plastic wrap and foil. Freeze for up to 2 months. To reheat, thaw in the fridge overnight and warm in the oven.
Q: What’s the best cheese for this recipe?
A: Sharp cheddar, feta, or Gruyère are excellent choices. Experiment to find your favorite flavor combination!
Save, Share, and Enjoy!
If you loved this recipe, don’t forget to save it for later and share it with your friends! Whether you’re a meal-prep pro or a quiche beginner, this crustless quiche is here to make your lunches healthy and delicious.
Let us know how yours turned out in the comments or tag us on Instagram with your creation! 🥗✨
