Why You’ll Love This Recipe
I make this quiche whenever I want a breakfast that feels like a treat but keeps me full all morning. Skipping the crust and heavy cream cuts the calories without losing the creamy, tender texture, and the veggies add color, flavor, and fiber. Sharp reduced-fat cheddar gives you that classic melty quiche taste with far less fat. It’s a one-pan bake, it doesn’t need a mixer, and it reheats well all week, which makes it perfect for meal prep, brunch, and light dinners.
Ingredients
For the quiche
- Cooking spray, for the dish
- 1 tsp olive oil
- 75 g (½ cup) diced onion
- 75 g (½ cup) diced red bell pepper
- 90 g (1 cup) small broccoli florets, finely chopped
- 30 g (1 packed cup) fresh baby spinach, roughly chopped
- 6 large eggs
- 240 ml (1 cup) 2% milk
- 115 g (1 cup) shredded reduced-fat cheddar, divided
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp garlic powder
- ¼ tsp ground mustard (optional)
- Chopped chives or parsley, for topping
Directions
- Heat the oven. Preheat to 175°C (155°C fan / 350°F). Spray a 23 cm (9 in) pie dish with cooking spray.
- Cook the veggies. Heat the olive oil in a nonstick pan over medium heat. Cook the onion, bell pepper, and broccoli for 4 to 5 minutes, until just tender. Add the spinach and cook for 1 minute, until wilted.
- Cool and drain. Let the veggies cool for a few minutes, then blot with a paper towel to remove excess moisture. This keeps the quiche from turning watery.
- Make the custard. In a large bowl, whisk the eggs, milk, salt, pepper, garlic powder, and mustard until smooth and evenly combined.
- Assemble. Spread the veggies in the dish and sprinkle ¾ of the cheese over them. Pour the egg mixture over the top, then sprinkle with the remaining cheese.
- Bake. Bake for 35 to 40 minutes, until the center is set and no longer jiggles and a knife inserted in the middle comes out clean.
- Rest. Let the quiche rest for 10 minutes before slicing so it holds together.
- Serve. Sprinkle with chives or parsley, cut into 8 slices, and serve warm or at room temperature.
Servings and Timing
- Serves: 8 slices
- Calories: about 110 per slice
- Prep time: 15 minutes
- Cook time (veggies): 6 minutes
- Bake time: 35 to 40 minutes
- Resting time: 10 minutes
- Total time: about 1 hour 10 minutes
Nutrition (per slice, estimated)
- Calories: about 110
- Protein: about 9 g
- Fat: about 7 g
- Carbohydrates: about 4 g
Nutrition values are estimates and vary by brand, so check your own labels if you’re counting closely.
Variations
- Mushroom and onion: Swap the broccoli for 150 g (2 cups) sliced mushrooms, cooked until their liquid evaporates.
- Tomato and basil: Replace the broccoli with halved cherry tomatoes and fresh basil, patted dry.
- Feta and spinach: Use 60 g (½ cup) crumbled feta in place of the cheddar and double the spinach.
- Extra protein: Add 60 g (½ cup) diced lean ham or cooked turkey sausage, which adds about 15 to 25 calories per slice.
- Dairy-free: Use unsweetened almond milk and a dairy-free shredded cheese.
- Mini quiches: Divide the mixture among a greased 12-cup muffin tin and bake for 18 to 22 minutes.
Storage and Reheating
Store the quiche covered in the fridge for up to 4 days. Reheat slices in the microwave for 30 to 45 seconds, or in a 160°C (325°F) oven for 10 to 12 minutes, until warm. To freeze, cool the quiche completely, wrap individual slices tightly, and freeze for up to 2 months. Thaw overnight in the fridge before reheating. The texture is best when reheated gently, so avoid long microwave times.
FAQs
Why is my crustless quiche watery?
Vegetables release moisture as they bake. Cook them first, let them cool, and blot them with a paper towel before adding the custard.
Can I use frozen vegetables?
Yes. Thaw them completely, squeeze out all the excess water, and pat them dry before using. Frozen spinach in particular holds a lot of liquid.
Can I use egg whites to cut more calories?
Yes. Replace 3 of the whole eggs with 6 egg whites (about 180 ml or ¾ cup). The quiche will be slightly less rich but still set well.
How do I know when it’s done?
The center should be set and only slightly wobbly, and a knife inserted near the middle should come out clean. The edges will be lightly golden.
Why did my quiche sink or puff up and collapse?
Quiche puffs as it bakes and settles as it cools, which is normal. Overbaking or too high a temperature can make it rise too much and collapse more.
Can I make it ahead?
Yes. Bake it a day ahead and refrigerate it covered, then reheat slices before serving. You can also prep the cooked veggies the night before.
Can I use a different milk?
Yes. Skim milk lowers the calories slightly, and whole milk makes it creamier. Both work, but the count per slice will change.
Conclusion
This crustless veggie quiche is one of my favorite ways to turn a handful of vegetables and a few eggs into a light, satisfying meal. It’s fluffy, savory, and easy enough for busy mornings, with only about 110 calories a slice. I hope it becomes your go-to quiche recipe, too.
Print
A light, fluffy crustless quiche loaded with spinach, bell pepper, mushrooms, and onion, with just 110 calories per slice. High in protein, low in carbs, and perfect for a healthy breakfast, brunch, or make-ahead meal prep.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 1 hour 5 minutes
- Yield: 8 slices
- Category: undefined
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 1 tsp (5 ml) olive oil or cooking spray
- 1 cup (150 g) diced bell pepper (any color)
- 1 cup (70 g) sliced white or cremini mushrooms
- 1/2 cup (80 g) diced yellow onion
- 2 cups (60 g) fresh baby spinach, roughly chopped
- 1 clove garlic, minced
- 6 large eggs
- 4 large egg whites
- 3/4 cup (180 ml) unsweetened almond milk or skim milk
- 3/4 cup (85 g) shredded reduced-fat cheddar or Swiss cheese, divided
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp garlic powder
- 1/4 tsp ground mustard (optional)
- 2 tbsp chopped fresh chives or parsley, for garnish
Instructions
- Preheat the oven to 375°F (190°C). Grease a 9-inch (23 cm) pie dish generously with cooking spray.
- Heat the olive oil in a large nonstick skillet over medium heat. Add the bell pepper, mushrooms, and onion and cook for 5 to 6 minutes, until softened and the mushroom moisture has evaporated.
- Add the garlic and spinach and cook for 1 to 2 minutes, just until the spinach wilts. Remove from the heat and let cool slightly.
- In a large bowl, whisk together the eggs, egg whites, almond milk, salt, pepper, garlic powder, and ground mustard until smooth and well combined.
- Spread the cooked vegetables evenly across the bottom of the prepared pie dish and sprinkle with 1/2 cup of the cheese.
- Pour the egg mixture over the vegetables and gently press them down so they are evenly distributed. Sprinkle with the remaining cheese.
- Bake for 30 to 35 minutes, until the center is set and no longer jiggly, and the top is lightly golden.
- Let the quiche rest for 10 minutes before slicing, so it sets and cuts cleanly.
- Garnish with chives or parsley and serve warm or at room temperature.
Notes
- Cook the vegetables until the moisture has cooked off, or the quiche can turn watery.
- Squeeze any extra liquid from the spinach if using thawed frozen spinach (use 1/2 cup, well drained).
- Using extra egg whites keeps the calories low while boosting protein.
- Swap in any veggies you like, such as zucchini, broccoli, tomatoes, or asparagus; just sauté them first.
- The quiche is done when a knife inserted in the center comes out clean.
- Make ahead: bake, cool, and refrigerate for up to 4 days. Reheat slices in the microwave for 30 to 45 seconds.
- Freeze individual slices wrapped tightly for up to 2 months; thaw overnight in the refrigerator.
- Calories are approximate and will vary based on the cheese and milk you choose.
Nutrition
- Serving Size: 1 slice
- Calories: 110
- Sugar: 2 g
- Sodium: 320 mg
- Fat: 6 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 4 g
- Fiber: 0.8 g
- Protein: 10 g
- Cholesterol: 145 mg
