Crustless Vegetable Quiche - Healthy Recipes Blog (2024)

FAQs

What is the nutritional value of crustless vegetable quiche? ›

NUTRITION FACTS

Each serving includes: 221 calories, 7 g carbohydrates, 12 g protein, 16 g fat, and 1 g fiber. Preheat oven to 350F. Grease a 9-inch pie pan.

The way you prepare your quiche determines the healthiness of it. If you are including sauteed vegetables, cook them with cooking spray rather than butter or oil, which will reduce the amount of fat and calories in the meal.

Cook the Veggies First

"Vegetables will take longer to cook than your egg custard, so always sauté onions, steam broccoli, etc. before you add them to your egg mixture to ensure every bite of quiche will be perfectly cooked," says Kristin Beringson, executive chef at Henley in Nashville.

Is quiche healthy? Quiche is bad news when it comes to a healthy diet. It's usually made with cheese and cream in the filling as well as butter in the pastry case, so it's often high in saturated fat and calories. Ingredients like bacon will add salt and more saturated fat.

Primarily made of eggs, quiche is a one-dish meal made of protein, calcium, essential vitamins, and minerals. Quiche can be a healthy dish when prepared with a few ingredient swaps.

Crustless quiche

You can boost the quiche's fiber content by adding vegetables, such as in these American Diabetes Association recipes: Crustless Asparagus & Pepper Mini Quiche. Crustless Asparagus and Tomato Quiche. Crustless Spinach and Mushroom Quiche.

A frittata is partially cooked in a skillet on the cooktop then finished in the oven. It also has a lower egg to dairy ratio making it closer to an open faced omelet than a pie. Quiche has a creamier, custard-like texture due to more dairy and is cooked entirely in the oven.

Mediterranean Veggie Quiche - 184 kcals (per quarter)

This low-calorie quiche is inspired by the flavours of the Mediterranean - sun-dried tomatoes, roasted red pepper, griddled courgette, olives and basil all feature, encased in their egg mixture and topped with cheese.

Using too many eggs in the custard. The best quiche consists of a custard that's the perfect ratio between eggs and milk. Using too many eggs in the custard results in a quiche that rubbery and too firm when baked, while not using enough will prevent the custard from setting.

For the quiche:

1 medium tomato, chopped. 1 small zucchini, diced. 1 cup mushrooms, chopped (can sub bell pepper) 1 cup chopped spinach or kale, packed.

Should spinach be cooked before adding to quiche? ›

If you choose to use fresh spinach, you'll need to start with about 1 1/2 pounds. Wilt it in a skillet, then squeeze out any extra moisture before adding it to the other ingredients. Why is my spinach quiche watery? If you've ever cooked a big bag of spinach, you know that it wilts down to practically nothing!

While often compared to quiche, a frittata is a healthier option because it doesn't have a crust. The benefits are a lot like those of an omelet. At home, you can pile on vegetables and control the amount of oil you use to make it even healthier.

The soluble fibre peas contain helps us manage cholesterol levels, especially LDL cholesterol.

A quiche typically serves 8, but let's face it, I can eat a lot more than 1 sliver of quiche. And with this recipe, there's no stopping that extra jumbo slice! It's a little lighter than breakfast casserole, but no less flavorful. This crustless quiche has 110.8 calories per serving.

With so many people doing Keto, low-carb, or macro tracking diets these days, crustless quiches are king for their protein content (18g per serving) and lack of carbs. Plus, crustless quiche is extremely low calorie at 217 calories per slice.

1 slice of quiche (Lorraine - Lunds & Byerlys) contains 390 Calories. The macronutrient breakdown is 18% carbs, 66% fat, and 17% protein. This is a good source of protein (29% of your Daily Value) and calcium (20% of your Daily Value).