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4.9 from 39 votes

Crustless Quiche with Feta and Asparagus

Easy recipe for gluten free crustless quiche with feta cheese, asparagus, scallions, fresh parsley & spices. Kosher, Dairy, Vegetarian, Low Carb.

Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Servings: 8 servings
Calories: 143 kcal
Course: Breakfast
Cuisine: American

Ingredients

  • 1 tablespoon butter
  • 16 talks asparagus
  • 5 large eggs
  • 1/2 cup half and half
  • 1/2 cup lowfat sour cream
  • Pinch nutmeg
  • 3/4 cup crumbled Feta cheese (sheep or goat milk is best)
  • 1/2 cup chopped scallions (both green and white parts)
  • 1/4 cup minced fresh parsley
  • salt and pepper
  • Butter or nonstick cooking oil spray to grease the dish

Instructions

    Cup of Yum
  1. Preheat oven to 350°F. Cut 2 inches off the thick ends of the asparagus spears, then discard those tough ends. Chop the asparagus into 1/2-inch pieces. Melt butter in a skillet over medium heat. Add the asparagus pieces to the skillet. Season lightly with salt and pepper, then sauté them for about 5 minutes until tender-crisp. Remove from heat and allow asparagus to cool.
  2. In a medium mixing bowl, beat the eggs.
  3. Whisk in the half and half, sour cream, 1/4 tsp salt, 1/4 tsp black pepper, and nutmeg.
  4. Incorporate the crumbled feta, scallions, parsley and asparagus pieces into the egg mixture with a large spoon.
  5. Liberally grease a 9-inch ceramic or glass pie dish with butter or nonstick cooking oil spray. Pour the quiche mixture directly into the pie dish.
  6. Bake for 35-45 minutes, until the quiche is nicely browned and pulls away from the sides of the pie dish. Stick a sharp knife or toothpick in the center of the quiche to test for doneness--if it comes out clean, it's done. Don't stop cooking till your test comes out clean, otherwise it won't be fully cooked.Let quiche settle at least 10 minutes before serving. Serve warm, at room temperature, or chilled depending on your preference.
  7. MAKE AHEAD: Once it has cooled, quiche can be stored covered with plastic wrap for up to 4 days in the refrigerator. To reheat, place it in a 350°F oven for 10-15 minutes. Quiche will warm up more evenly if you cut it into individual pieces prior to reheating.

Notes

  • You will also need: Ceramic or glass pie dish
  • Quick Tip: If you're in a hurry, with no time for baking, try making a scramble by  mixing some crumbled feta, scallions, parsley and sauteed asparagus into my world famous scrambled eggs.
  • : 
  • If you're in a hurry, with no time for baking, try making a scramble by  mixing some crumbled feta, scallions, parsley and sauteed asparagus into my world famous scrambled eggs.

Nutrition Information

Calories 143kcal (7%) Carbohydrates 4g (1%) Protein 7g (14%) Fat 10g (15%) Saturated Fat 6g (30%) Cholesterol 143mg (48%) Sodium 233mg (10%) Potassium 194mg (6%) Sugar 1g (2%) Vitamin A 835IU (17%) Vitamin C 5.7mg (6%) Calcium 138mg (14%) Iron 1.5mg (8%)

Nutrition Facts

Serving: 8servings

Amount Per Serving

Calories 143

% Daily Value*

Calories 143kcal 7%
Carbohydrates 4g 1%
Protein 7g 14%
Fat 10g 15%
Saturated Fat 6g 30%
Cholesterol 143mg 48%
Sodium 233mg 10%
Potassium 194mg 4%
Sugar 1g 2%
Vitamin A 835IU 17%
Vitamin C 5.7mg 6%
Calcium 138mg 14%
Iron 1.5mg 8%

* Percent Daily Values are based on a 2,000 calorie diet.