Crustless Quiche {Easy and Healthy} from www.wellplated.com
Introduction
Quiche is a delicious and versatile dish that is perfect for breakfast, lunch, or dinner. However, traditional quiche recipes are often high in calories and fat due to the buttery pastry crust. If you're looking for a healthier and easier alternative, try making a crustless quiche. This recipe eliminates the crust and uses egg whites and low-fat ingredients to create a light and fluffy dish that is still packed with flavor. Plus, it's easy to customize with your favorite vegetables, meats, and cheeses.
Ingredients
For this crustless quiche recipe, you will need:
6 large eggs
1 cup of low-fat milk
1/2 cup of shredded low-fat cheddar cheese
1/2 cup of chopped spinach
1/4 cup of diced onions
1/4 cup of diced bell peppers
1/4 cup of diced mushrooms
1/4 teaspoon of salt
1/4 teaspoon of black pepper
1/8 teaspoon of garlic powder (optional)
Instructions
Here are the steps to make this delicious crustless quiche recipe:
Preheat your oven to 375°F (190°C).
In a large mixing bowl, whisk together the eggs and milk until they are well combined.
Add the shredded cheese, chopped spinach, diced onions, diced bell peppers, diced mushrooms, salt, black pepper, and garlic powder (if using) to the bowl. Mix everything together until the vegetables are evenly distributed.
Pour the mixture into a greased 9-inch (23 cm) pie dish or quiche pan.
Bake the quiche for 30-35 minutes or until it is set and the edges are lightly browned. To check if the quiche is done, insert a toothpick into the center. If it comes out clean, the quiche is ready.
Let the quiche cool for a few minutes before slicing and serving.
Nutrition
This crustless quiche recipe is a healthier and lighter alternative to traditional quiche. Here are the estimated nutrition facts per serving (based on 6 servings):
Calories: 120
Protein: 11g
Carbohydrates: 5g
Fat: 6g
Saturated Fat: 3g
Cholesterol: 190mg
Sodium: 280mg
Fiber: 1g
Sugar: 3g
Variations
This crustless quiche recipe is very versatile and can be customized to your liking. Here are some ideas for variations:
Swap the vegetables: Instead of spinach, onions, bell peppers, and mushrooms, try using other vegetables such as broccoli, zucchini, tomatoes, or kale.
Add meat: If you want to add some protein, try adding cooked bacon, ham, sausage, or chicken to the quiche.
Use different cheese: Instead of cheddar cheese, try using feta, goat cheese, or Swiss cheese.
Make it spicy: If you like spicy food, add some diced jalapeños or red pepper flakes to the quiche.
Tips
Here are some tips to make the perfect crustless quiche:
Grease your pie dish or quiche pan well to prevent the quiche from sticking.
Whisk the eggs and milk well to create a light and fluffy texture.
Don't overcook the quiche or it will become dry and tough.
Let the quiche cool for a few minutes before slicing to make it easier to cut.
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Conclusion
This crustless quiche recipe is a healthy, easy, and delicious dish that is perfect for any meal of the day. With its customizable ingredients and light and fluffy texture, it's sure to become a favorite in your recipe collection. Try experimenting with different vegetables, meats, and cheeses to create your own unique quiche recipe.
