Protein-Packed Veggie Crustless Quiche
Introduction
This crustless quiche is a true lifesaver on busy mornings. It’s quick to prepare, loaded with protein and vegetables, and perfect for meal prep. Whether you’re rushing out the door or sitting down for a relaxed family breakfast, this wholesome dish delivers nutrition, flavor, and convenience all in one slice. Even better, it’s kid-approved and reheats beautifully throughout the week.
Description
Light yet satisfying, this crustless quiche combines fluffy eggs, creamy cottage cheese, melted cheddar, and sautéed vegetables into a savory breakfast bake. Without a crust, it’s naturally lower in carbs while still offering a rich, cheesy texture and hearty bite. Each slice is packed with protein and colorful vegetables, making it both nourishing and delicious.
Ingredients Quantity
Serves 6
1 tablespoon oil
1 small onion, diced
1/2 bell pepper, diced
2 cups fresh baby spinach, chopped
1 1/2 cups cottage cheese
4 large eggs
1 cup shredded cheddar cheese
1/2 cup milk
1/2 teaspoon garlic powder
1 teaspoon Italian seasoning
Salt and pepper to taste
Instructions
Preheat Oven:
Preheat your oven to 375°F (190°C). Lightly grease a baking dish or pie pan.
Sauté Vegetables:
Heat oil in a skillet over medium heat. Add diced onion and bell pepper, cooking for 3–4 minutes until softened. Stir in chopped spinach and cook until wilted. Remove from heat.
Prepare Egg Mixture:
In a large bowl, whisk together eggs, cottage cheese, milk, garlic powder, Italian seasoning, salt, and pepper.
Combine Ingredients:
Fold in sautéed vegetables and shredded cheddar cheese. Mix until evenly combined.
Bake:
Pour mixture into the prepared baking dish. Bake for 30–35 minutes, or until the center is set and the top is lightly golden.
Cool & Serve:
Let cool for 5–10 minutes before slicing. Serve warm or refrigerate for meal prep.
Origin and Cultural Significance
Quiche originated in France, particularly the Lorraine region, where the classic Quiche Lorraine features eggs, cream, and bacon in a pastry crust. Over time, crustless versions became popular for their simplicity and lighter profile. In modern households, especially in North America, crustless quiche has evolved into a practical, protein-rich breakfast staple that reflects today’s focus on convenience, nutrition, and family-friendly meals.
Optional Additions
Cooked turkey sausage or diced ham
Sliced mushrooms
Cherry tomatoes
Feta or mozzarella cheese
Red pepper flakes for a bit of heat
Fresh herbs like parsley or basil
Tips for Success
Sauté vegetables first to remove excess moisture and prevent a watery quiche.
Use full-fat cottage cheese for a creamier texture.
Allow the quiche to rest before slicing to help it firm up.
Store in an airtight container in the refrigerator for up to 4 days.
Reheat individual slices in the microwave for 30–45 seconds.
Nutritional Information (Approximate per serving)
Calories: 210
Protein: 17g
Fat: 14g
Carbohydrates: 6g
Fiber: 1g
Calcium: 20% DV
Values may vary depending on ingredient brands and substitutions.
Conclusion
This crustless quiche proves that breakfast can be both nourishing and convenient. With its balance of protein, vegetables, and comforting cheesy flavor, it’s a recipe you’ll find yourself making again and again.
Recommendation
Pair a slice with fresh fruit, whole-grain toast, or a simple side salad for a complete meal. It also works wonderfully for brunch gatherings, lunchboxes, or even a light dinner.
Embracing Healthful Indulgence
Healthy eating doesn’t have to mean sacrificing flavor. By skipping the crust and loading up on vegetables and protein, this quiche offers a wholesome way to enjoy a comforting classic. Preparing meals ahead of time encourages mindful eating and makes nutritious choices easier throughout the week.
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