110 Calorie Crustless Veggie Quiche: A Guilt-Free Delight

I still remember the first time I made a quiche. It was for a summer brunch with friends, and I was determined to impress. I fussed over the perfect pastry crust, packed it with Gruyère and bacon (because, well, why not?), and reveled in the rich, decadent flavors. It was a hit, but afterwards, I couldn’t help but feel a little guilty. That’s what led me down the path of lighter, healthier quiche variations, eventually culminating in this wonderfully satisfying, 110-calorie crustless veggie quiche. It’s all the savory comfort without the heavy baggage.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour
• Servings: 6
• Yield: 1 quiche
• Dietary Type: Gluten-Free, Vegetarian

Ingredients

• 1 1/2 cups yellow squash, sliced
• 1 1/2 cups zucchini, sliced
• 1 large orange bell pepper, chopped
• 2 cloves roasted garlic, chopped
• 1 tablespoon ground thyme (or fresh chopped)
• 3 large eggs
• 3 large egg whites
• 3/4 cup milk
• 3/4 teaspoon salt
• 1/4 teaspoon fresh ground black pepper
• 2/3 cup shredded cheese (cheddar, Monterey Jack, or your favorite)
• 2 tablespoons grated parmesan cheese

Equipment Needed

• Large skillet
• 9-inch square pie pan
• Large bowl
• Whisk
• Wire rack

Instructions

1. Begin by preparing the vegetables. Heat a large skillet over medium-high heat. Lightly spray the skillet with nonstick spray.
2. Add the sliced yellow squash, sliced zucchini, chopped orange bell pepper, chopped roasted garlic, and thyme to the heated skillet.
3. Season the vegetables with a pinch of salt and pepper.
4. Cook the vegetables for 6 to 7 minutes, or until they are tender. Stir occasionally to ensure even cooking and prevent burning.
5. Once the vegetables are cooked, spoon them into a bowl and allow them to cool while you prepare the egg mixture. This prevents the hot vegetables from cooking the eggs prematurely.
6. Preheat your oven to 350°F (175°C).
7. Spray a 9-inch square pie pan with nonstick spray. This will prevent the quiche from sticking and make it easier to remove after baking. Set the prepared pan aside.
8. In a large bowl, whisk together the eggs, egg whites, milk, salt, and pepper until thoroughly combined. The mixture should be light and slightly frothy.
9. Arrange the cooked vegetables evenly into the prepared pie pan.
10. Top the vegetables with the shredded cheese, distributing it evenly across the surface.
11. Pour the egg mixture evenly over the vegetables and cheese in the pie pan.
12. Sprinkle the grated parmesan cheese over the top of the egg mixture. This will create a golden-brown crust and add a nutty flavor.
13. Bake in the preheated oven for 45 minutes, or until the filling is set and no longer jiggles when the pan is gently shaken.
14. Once baked, cool the quiche for 10 minutes on a wire rack before slicing and serving. This allows the quiche to set further and makes it easier to slice cleanly.

Expert Tips & Tricks

• Roasting the garlic ahead of time brings out its sweetness and mellows its flavor. Simply toss garlic cloves with olive oil and roast at 400°F (200°C) until soft and slightly caramelized.
• For a smoother texture, use a blender to briefly blend the egg mixture before pouring it over the vegetables. Be careful not to over-blend, or the quiche may become rubbery.
• If the top of the quiche begins to brown too quickly during baking, loosely tent it with aluminum foil.
• Feel free to experiment with different vegetable combinations based on what’s in season or your personal preference.
• To make this recipe ahead of time, prepare the vegetables and egg mixture separately. Store them in the refrigerator until ready to bake. Assemble and bake as directed.

Serving & Storage Suggestions

Serve this crustless veggie quiche warm or at room temperature. It’s delicious on its own for breakfast, lunch, or a light dinner. It also pairs well with a side salad or a cup of soup.

To store leftovers, allow the quiche to cool completely. Wrap it tightly in plastic wrap or store it in an airtight container in the refrigerator for up to 3 days.

To reheat, microwave individual slices for 30-60 seconds, or bake the entire quiche in a preheated oven at 350°F (175°C) for 10-15 minutes, or until heated through. You can also freeze individual slices for up to 2 months. Thaw overnight in the refrigerator before reheating.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value*
Calories	135	N/A
Total Fat	7.4g	11%
Saturated Fat	3.8g	18%
Cholesterol	106.8mg	35%
Sodium	522mg	21%
Total Carbohydrate	7.3g	2%
Dietary Fiber	1.5g	6%
Sugars	3g	N/A
Protein	10.2g	20%

*Percent Daily Values are based on a 2,000 calorie diet.

Variations & Substitutions

• Spice it up: Add a pinch of red pepper flakes to the egg mixture for a touch of heat.
• Mediterranean twist: Use feta cheese, sun-dried tomatoes, and Kalamata olives for a Mediterranean-inspired quiche.
• Mushroom lovers: Sauté sliced mushrooms with a little garlic and thyme before adding them to the quiche.
• Dairy-free option: Use a plant-based milk alternative, like almond or soy milk, and a dairy-free shredded cheese. Be mindful that these substitutions will change the nutritional content.
• Protein boost: Add cooked and crumbled turkey sausage or diced ham to the vegetable mixture for extra protein.

FAQs (Frequently Asked Questions)

Q: Can I use frozen vegetables in this recipe?
A: Yes, you can use frozen vegetables. Just make sure to thaw them completely and squeeze out any excess moisture before adding them to the skillet.

Q: Can I use a different type of cheese?
A: Absolutely! Feel free to experiment with different types of cheese, such as Gruyère, Swiss, or pepper jack.

Q: How do I know when the quiche is done?
A: The quiche is done when the filling is set and no longer jiggles when the pan is gently shaken. A knife inserted into the center should come out clean.

Q: Can I make this quiche in a muffin tin for individual servings?
A: Yes, you can bake this in a muffin tin. Reduce the baking time to about 20-25 minutes, or until the egg mixture is set.

Q: My quiche cracked on top. What did I do wrong?
A: Cracking can occur if the quiche is overbaked or if the oven temperature is too high. Ensure the quiche is not overbaked and reduce the oven temperature slightly if needed.

Final Thoughts

This 110-calorie crustless veggie quiche is a testament to the fact that healthy eating doesn’t have to be boring or bland. It’s packed with flavor, incredibly versatile, and perfect for any occasion. I encourage you to give it a try and experiment with different vegetable and cheese combinations to create your own signature version. Share your creations and feedback – I’d love to hear what you come up with! Perhaps pair it with a crisp green salad and a light vinaigrette for a complete and satisfying meal.