This protein-packed, low-carb crustless quiche combines tender vegetables with fluffy eggs and sharp cheddar cheese for a delicious breakfast or brunch option. Perfect for meal prep and naturally gluten-free, this quiche is both nutritious and satisfying.
Ingredients
For the Vegetables:
- 8 oz (2.5-3 cups) broccoli florets, small bite-sized pieces
- 8 oz (2.5-3 cups) cauliflower florets, small bite-sized pieces
- ½ teaspoon sea salt
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
For the Egg Mixture:
- 6 whole eggs
- 6 egg whites (approximately 1¼ cups)
- 120g (½ cup) 2% Greek yogurt
- 60g (¼ cup) scallions, chopped
- 113g (1 cup) shredded cheddar cheese
Instructions
- Preheat your oven to 350°F (175°C). Grease a 9-inch pie plate with cooking spray or your preferred oil.
- Fill a medium pot with 2 inches of water and bring to a boil.
- Place broccoli and cauliflower in a steamer basket over the boiling water.
- Steam vegetables for 6 minutes until tender-crisp.
- Transfer steamed vegetables to a bowl and season with salt, garlic powder, and black pepper.
- In a large bowl, whisk together whole eggs, egg whites, and Greek yogurt until well combined.
- Arrange seasoned vegetables in the prepared pie plate.
- Sprinkle chopped scallions and shredded cheese over the vegetables.
- Pour the egg mixture evenly over the vegetables and cheese.
- Bake for 45 minutes, or until set and lightly golden on top.
- Let cool for 5-10 minutes before slicing.
Nutritional Information
(Per slice, serves 8)
- Calories: 165
- Protein: 15g
- Carbohydrates: 6g
- Fat: 10g
- Fiber: 2g
- Preparation time: 15 minutes
- Cooking time: 45 minutes
- Total time: 1 hour
Tips and Tricks
- Cut vegetables into uniform, small pieces for even cooking
- Don’t overcook the vegetables during steaming
- Let eggs come to room temperature for better mixing
- Use full-fat cheese for better melting
- Test doneness by inserting a knife in center – it should come out clean
Variations and Substitutions
- Swap vegetables for spinach, mushrooms, or bell peppers
- Try different cheese varieties like Swiss or Gruyere
- Use whole milk yogurt for richer texture
- Add herbs like thyme or basil
- Include diced ham or bacon for extra protein
Common FAQs
Q: Can I use frozen vegetables?
A: Yes, thaw and drain well before using.
Q: Why is my quiche watery?
A: Ensure vegetables are well-drained after steaming.
Q: Can I use all whole eggs?
A: Yes, substitute 8 whole eggs for the egg white portion.
Q: How do I know when it’s done?
A: The center should be set and not jiggly.
Storage and Make-Ahead Tips
- Store in refrigerator for up to 4 days
- Freeze individual slices for up to 3 months
- Reheat in microwave or oven until warmed through
- Prep vegetables the night before
- Can be served warm or at room temperature
This versatile crustless quiche is perfect for breakfast, brunch, or a light dinner. Its high protein content and vegetable servings make it a healthy choice that doesn’t sacrifice flavor. The absence of a crust not only reduces calories and carbs but also makes it quicker and easier to prepare.