Healthy Crustless Quiche (Printable)
A light, protein-packed dish loaded with fresh vegetables and savory cheese flavor—ready in 50 minutes.
# What You'll Need:
→ Vegetables
01 - 1 cup baby spinach, chopped
02 - 1/2 cup cherry tomatoes, halved
03 - 1/2 cup red bell pepper, diced
04 - 1/4 cup red onion, finely chopped
→ Dairy & Eggs
05 - 5 large eggs
06 - 1 cup low-fat milk
07 - 1/2 cup shredded reduced-fat cheddar cheese
08 - 1/4 cup crumbled feta cheese
→ Seasonings
09 - 1/2 teaspoon salt
10 - 1/4 teaspoon black pepper
11 - 1/4 teaspoon dried thyme
12 - 1/4 teaspoon garlic powder
→ For greasing
13 - Cooking spray or 1 teaspoon olive oil
# How-to Steps:
01 - Preheat your oven to 375°F. Lightly grease a 9-inch pie dish with cooking spray or olive oil.
02 - Evenly spread the spinach, cherry tomatoes, bell pepper, and red onion in the bottom of the prepared pie dish.
03 - In a medium bowl, whisk together the eggs, milk, salt, pepper, dried thyme, and garlic powder until well combined.
04 - Pour the egg mixture evenly over the vegetables. Sprinkle the cheddar and feta cheese over the top.
05 - Bake for 35-40 minutes, or until the quiche is set in the center and lightly golden on top. Remove from oven and let cool for 5 minutes before slicing.
# Expert Pointers:
01 -
- You get all the creamy comfort of quiche without the buttery crust that usually adds hundreds of calories
- The vegetables stay vibrant and tender, creating pockets of sweetness in every bite
- It reheats beautifully for meal prep, making busy mornings actually feel nourishing
02 -
- The quiche will continue cooking slightly as it rests, so pull it from the oven when the center still has a tiny bit of wiggle
- Using a glass pie dish helps you monitor the bottom and ensure it's fully set
03 -
- Pat your vegetables dry with paper towels before arranging them in the dish to prevent a watery bottom
- Grate your own cheese rather than buying pre-shredded for smoother melting and better flavor