This incredibly easy crustless quiche is the ultimate budget-friendly, low-calorie meal. By skipping the traditional pastry crust, you cut out the heavy carbs and fat, transforming a breakfast staple into a protein-packed dish that can be enjoyed guilt-free. It is highly customizable, allowing you to toss in whatever vegetables or lean proteins you have on hand.
Ingredients
The Egg Base: 6 large eggs, 1/2 cup non-fat plain Greek yogurt or fat-free cottage cheese
The Fresh Produce: 1 cup fresh baby spinach (roughly chopped), 1/2 cup green onions (sliced), 1/2 cup bell peppers or tomatoes (diced)
Seasoning: 1/2 tsp garlic powder, 1/2 tsp salt, 1/4 tsp black pepper
Optional (Adjusts Points/Calories): 1/2 cup fat-free shredded cheddar or mozzarella cheese
Instructions
Step 1: Preheat and Prepare the Dish
Preheat your oven to 375°F (190°C). Lightly spray a 9-inch ceramic pie dish or quiche pan with non-stick cooking spray to keep the eggs from sticking to the scalloped edges.
Step 2: Sauté the Vegetables
If you are using dense vegetables like peppers or onions, give them a quick 3-minute sauté in a non-stick skillet with a splash of water or a light mist of cooking spray until slightly softened. If using just spinach and green onions, you can add them directly into the dish raw.
Step 3: Whisk the Egg Custard Base
In a large mixing bowl, combine the 6 large eggs, non-fat Greek yogurt (or blended fat-free cottage cheese), garlic powder, salt, and black pepper. Whisk vigorously for about 1 to 2 minutes until the mixture is completely smooth, airy, and uniform.
Step 4: Layer the Fillings
Scatter your chopped spinach, sliced green onions, and any other chosen vegetable fillings evenly across the bottom of the prepared pie dish. If you are using fat-free shredded cheese, sprinkle it over the vegetables now.
Step 5: Pour and Bake
Slowly pour the whisked egg mixture over the layered vegetables, ensuring they are evenly submerged. Place the dish in the preheated oven and bake for 30 to 35 minutes, or until the center is completely set and no longer jiggles.
Step 6: Cool and Slice
Remove the quiche from the oven. The top should be puffed and beautifully bronzed around the edges, matching the golden-brown baked finish shown in image_13.png. Let it cool for 10 minutes to allow the custard structure to firm up before cutting it into 6 even slices. Serve warm or cold.