Crustless Vegetable Quiche - Healthy Recipes Blog (2024)

FAQs

Can quiche be healthy? ›

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.

Sometimes, quiche is baked without crust. Base Ingredients: While both frittatas and quiches are made with eggs, quiche is made with an egg custard, which also includes cream or milk. Some frittatas are made with egg whites only. Pan: Quiche is baked in pie dish or tart pan, while a frittata is cooked in a skillet.

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.

TO REHEAT: Rewarm leftovers in a pie dish in the oven at 350 degrees F. TO FREEZE: You can freeze a crustless quiche. Wrap the quiche tightly in plastic wrap and freeze in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.

Keep quiche portions small to control calorie intake. Quiche is a food that has the potential to be healthy, but could also be a diet downfall. Traditional quiche is full of cheese, eggs, cream and made with pie crust, all of which are high-calorie and can be fatty.

Quiche is a delicious and affordable meal. This one is crustless, which makes it lower-carb, well suited to a diabetic diet. It is great served alongside a lettuce or a fruit salad.

A quiche is baked in a flaky pie crust-style pastry shell. An egg custard prepared without this crust is also known as a frittata.

According to Real Simple, this typically occurs when adding too-wet ingredients to the quiche filling, layering the egg custard with, for example, large slices of raw tomato or raw zucchini. These vegetables, while tasty, have a high water content when raw, which will weep into the quiche as it bakes.

A frittata is an Italian egg dish that is like an omelet or quiche but lazy and forgiving. It's lazy because the recipe is easy, and you don't have to do the tricky omelet fold. It's also forgiving since you don't have to make a crust and uses no cream or milk, unlike an omelet or quiche.

BAKE in center of 375°F oven until center is almost set but jiggles slightly when dish is gently shaken and knife inserted near center comes out clean, 30 to 40 minutes.

How do you sauté vegetables without making them soggy? ›

Non-stick pans are a great choice as well, it's just harder to get those browned edges that taste amazing. You really want to use medium-high heat when sautéing veggies to keep them nice and crisp so that any water coming out of them will evaporate quickly and not make your vegetables soggy.

Quiche is one of the greatest make-ahead breakfasts I can think of. Meant to be served at room temperature—or even slightly chilled—you not only can make quiche ahead, you have to! That's one of the reasons it's so great for a celebratory morning breakfast.

Serve it with a side salad or a bowl of soup. Store your crustless quiche in an airtight container in the fridge for up to 5 days! To freeze this, I prefer to cut it up in slices then wrap each slice individually in plastic wrap tightly then place them in a freezer bag and freeze for up to 3 months.

To make quiche ahead of time, bake it as instructed and let it completely cool. Store it in the refrigerator for up to three days. To reheat, cover it with foil and bake at 325 degrees for about 15 minutes, until just heated through.

How to Freeze Crustless Quiche. Wrap the completely cooled quiche in a layer of plastic wrap, then a layer of aluminum foil. For another layer of protection, you can place it in a zip-top freezer bag labeled with the date. Store crustless quiche in the freezer for up to three months.

Nutrition Facts

Traditionally made with a flaky crust (and usually flaky means high fat) plus lots of creamy and cheesy ingredients, quiche can have anywhere from 400 to 700 calories and 25 to 50 grams of fat per serving.

A quarter-cup of egg whites or one entire egg adds about 6.5 grammes of protein to your quiche. The protein in quiche is a complete protein source since it has all the key amino acids that your body need. Since many quiches contain ingredients high in fibre, eating quiche increases your intake of fibre.

1 slice of quiche contains 390 Calories, 17 grams of carbs, 16 grams of protein, and 28 grams of fat. This is a good source of proteins (29% of your Daily Value) and calcium (15% of your Daily Value).

It's the butterfat in the cream and milk that is responsible for a good quiche's disarmingly rich texture." We concur. So let's review: A good quiche should have a lot of dairy and a decent amount of fat ("You cant make quiche with reduced-fat dairy," says Perry.)