Crustless Quiche

By: Admin Date: 07-Aug 2020 Reading Time: 3 Mins

The Crustless Quiche is a light and flavorful dish made with eggs, milk, feta cheese, and a mix of fresh vegetables like spinach, bell peppers, and mushrooms. Baked to perfection without the added calories of a crust, this quiche is a versatile option for breakfast, brunch, or even a light dinner.

For a Serving Size of Two:

Ingredients:

3 whole eggs
100 ml milk
30 grams feta cheese
50 grams chopped spinach
50 grams diced bell peppers
30 grams finely chopped onions
30 grams sliced mushrooms
1 teaspoon olive oil
1/4 teaspoon garlic powder
1/4 teaspoon dried thyme or oregano
Salt and pepper to taste

Procedure:

Preheat your oven to 180°C (350°F).
In a skillet, heat 1 tablespoon of olive oil over medium heat.
Add the onions and cook until translucent. Add the bell peppers, mushrooms, and spinach, cooking until the spinach is wilted and vegetables are tender.
Remove from heat and let it cool slightly.
In a bowl, whisk together the eggs and milk until well combined. Stir in the grated cheese, garlic powder, dried thyme or oregano, salt, and pepper.
Add the cooked vegetables to the egg mixture and mix well. Pour the mixture into a lightly greased baking dish (about 20 cm or 8 inches in diameter). Bake in the preheated oven for 25-30 minutes, or until the quiche is set and the top is golden brown.
Allow the quiche to cool slightly before slicing. Serve warm or at room temperature.

Nutritional Benefits:

This crustless quiche is a protein-rich meal, thanks to the eggs, which are also a good source of essential vitamins like B12, riboflavin, and selenium. Feta cheese adds a touch of creaminess while contributing calcium and protein to support bone health.
The assortment of vegetables, including spinach, bell peppers, onions, and mushrooms, provides a wealth of vitamins, minerals, and antioxidants that support immune function, vision health, and reduce inflammation.
Spinach is particularly rich in iron and folate, crucial for red blood cell formation and DNA synthesis.
The absence of a crust makes this quiche lower in carbohydrates and calories, making it a suitable choice for those watching their weight or carbohydrate intake.
The use of olive oil adds heart-healthy monounsaturated fats, which can help reduce bad cholesterol levels. Overall, this crustless quiche is a nutrient-dense, satisfying meal that promotes heart health, supports bone strength, and provides a steady source of energy.

Nutritional Information: