Low Carb Crustless Quiche – A Light and Satisfying Anytime Meal

Introduction

Low Carb Crustless Quiche is the ultimate go-to for a light, protein-rich, and fuss-free meal that works for breakfast, brunch, lunch, or even dinner. It delivers all the creamy, savory satisfaction of a classic quiche — without the carb-heavy crust.

This quiche is loaded with eggs, cheese, and veggies or meat, baked into a soft, custardy texture with golden edges. Since there’s no crust to prep, it’s incredibly quick and easy — just whisk, pour, and bake. It’s also great for meal prep, reheats beautifully, and can be customized with whatever you have in your fridge.

Perfect for low-carb, keto, gluten-free, or diabetes-friendly diets, this crustless quiche makes eating clean feel indulgent and effortless.

Ingredients Overview

Eggs

• The main structure of the quiche.
• Use 6–8 large eggs, depending on your pan size.
• Rich in protein, healthy fats, and nutrients like choline.

Dairy (Cream, Milk, or Yogurt)

• Helps create the custard-like filling.
• Use:
  • Heavy cream for a richer result (keto-friendly).
  • Half-and-half or whole milk for a lighter texture.
  • Greek yogurt for extra protein and tang (use a few tablespoons).

Cheese

• Adds flavor, creaminess, and structure.
• Use shredded cheddar, mozzarella, Swiss, feta, or goat cheese.
• Around 1 to 1½ cups shredded cheese is ideal.

Vegetables

• Popular low-carb choices:
  • Spinach, zucchini, broccoli, bell peppers, mushrooms, onions.
• Be sure to sauté or drain moisture from high-water veggies like spinach or zucchini to prevent sogginess.

Protein (Optional)

• Cooked bacon, sausage, ham, or shredded chicken add more richness and satiety.
• For vegetarian, skip the meat and double up on cheese or veggies.

Herbs and Spices

• Salt and pepper are essential.
• Add:
  • Garlic powder, paprika, dried thyme, or nutmeg.
  • Fresh chives, parsley, or basil for a bright finish.

Step-by-Step Instructions

1. Preheat and Prepare

• Preheat oven to 375°F (190°C).
• Grease a 9-inch pie dish or oven-safe baking dish with butter or non-stick spray.

2. Sauté Vegetables and Protein

• In a skillet, sauté:
  • ½ cup diced onion
  • 1–2 cups chopped vegetables (e.g., spinach, mushrooms, peppers)
  • Optional: ½ cup cooked diced bacon or sausage
• Cook until soft and moisture is mostly gone.
• Set aside to cool slightly.

3. Whisk the Egg Mixture

In a large mixing bowl, whisk:

• 6–8 large eggs
• ¾ cup heavy cream or half-and-half
• Salt and pepper to taste
• Optional: ¼ tsp garlic powder, ¼ tsp paprika

4. Assemble the Quiche

• Spread cooked veggies and/or protein evenly in the greased dish.
• Sprinkle with 1 to 1½ cups shredded cheese.
• Pour the egg mixture over the top.
• Gently shake or stir to distribute ingredients evenly.

5. Bake

• Bake in the center of the oven for 30–40 minutes, or until:
  • Center is just set
  • Top is lightly golden
• Let rest for 5–10 minutes before slicing.

6. Serve

• Slice into wedges.
• Serve warm, room temp, or chilled — it’s delicious any way!

Tips, Variations & Substitutions

• Make it dairy-free: Use unsweetened almond milk and a plant-based cheese substitute.
• Lower calories: Use half whole eggs, half egg whites, and low-fat cheese.
• Add extra protein: Stir in cottage cheese or top with avocado after baking.
• Mini quiches: Pour batter into greased muffin tins and bake for 15–20 minutes.
• Spice it up: Add diced jalapeños, smoked paprika, or red pepper flakes.

Serving Ideas & Occasions

Perfect for:

• Breakfast on the go
• Brunch spreads
• Low-carb meal prep
• Quick lunches with salad
• High-protein post-workout meals

Serve with:

• A side of arugula salad with vinaigrette
• Sliced avocado or fresh tomato wedges
• Berries or Greek yogurt for a balanced meal
• Keto bread or almond flour biscuits on the side

Nutritional & Health Notes

This crustless quiche is:

• Naturally low-carb and gluten-free
• High in protein, calcium, and healthy fats
• Great for blood sugar balance and sustained energy

Per slice (1 of 6–8):

• Calories: ~180–250
• Protein: ~12–16g
• Net Carbs: ~2–4g
• Fat: ~14–18g

Numbers vary based on ingredients used (especially dairy and cheese).

To reduce fat:

• Use egg whites for half the eggs
• Choose low-fat cheese and milk
• Add more veggies to bulk it up

FAQs

Q1: Can I make crustless quiche ahead of time?
A1: Yes. Bake, cool, and refrigerate for up to 4 days. Reheat slices in the oven or microwave.

Q2: Can I freeze crustless quiche?
A2: Absolutely. Let it cool fully, then wrap in portions and freeze for up to 2 months. Reheat from frozen in the oven.

Q3: Why is my quiche watery?
A3: Usually from high-moisture veggies. Make sure to sauté or squeeze out excess liquid before baking.

Q4: Can I use non-dairy milk?
A4: Yes — unsweetened almond milk or coconut milk works. Quiche may be slightly less rich.

Q5: Is it okay to use only egg whites?
A5: Yes — use about 8–10 egg whites for the same volume. Quiche will be lighter in color and texture.

Q6: Can I bake this in a muffin tin?
A6: Yes — pour into greased muffin cups and bake at 375°F for 15–20 minutes. Great for portioned, portable meals.

Q7: What’s the best cheese for quiche?
A7: Cheddar, Swiss, and feta are popular. Use sharp cheese for more flavor with less volume.

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