Vegetarian Crustless Quiche
User Reviews
4.6
Vegetarian Crustless Quiche
Description
Vegetarian Crustless Quiche blends sautéed red onion, red bell pepper, and courgette with large eggs and quark cheese, enhanced by Italian herbs and garlic granules to develop a savory base. The mixture is baked in a pie dish without a pastry crust, resulting in a lighter and protein-packed dish. The finishing touch of vegetarian feta and optional Parmesan sprinkled on top adds a creamy richness and subtle sharpness. Garnishing with thinly sliced red onion adds texture and color.
The texture sets firm after baking, thanks to the eggs acting as a binder, while the sautéed vegetables provide tender, slightly softened bites throughout. The absence of pastry keeps the focus on the filling's fresh and tangy flavors, particularly from the quark and feta cheeses.
This quiche serves well as a standalone breakfast or a filling lunch when accompanied by a green salad. It holds up well when sliced, making it suitable to pack for meals on the go.
The recipe can be adapted for mini quiches using a muffin tin. The quiche will keep refrigerated for 4 to 5 days and reheats well in a microwave. For longer storage, slices can be frozen, wrapped securely, and reheated thoroughly before serving.
Ingredients
- cooking spray low calorie
- 1 red onion , finely diced
- 1 red bell pepper , finely diced
- 1 courgette , finely diced
- 1 tsp salt
- 1 tsp garlic granules
- 1 tsp mixed Italian herbs
- 6 egg large
- 4 tbsp Quark cheese or fat free cottage cheese
- 1 tbsp parsley chopped, or fresh thyme
- 115 g vegetarian feta cheese crumbled, approx. 1 cup
- ½ red onion sliced thinly to garnish, optional
- 2 tbsp Parmesan Cheese optional (Healthy Extra, grated
Instructions
- Preheat the oven to 180°C (350°F) and spray a pie dish with low calorie cooking spray such as Fry Light.
- Spray a frying pan with low calorie cooking spray and sauté the vegetables with the salt and seasonings for about 8 minutes until slightly softened. Leave to cool slightly.
- Break the eggs into a large bowl and add the quark cheese. Use a balloon whisk to combine well, breaking up the cheese.
- Add the vegetables and parsley and mix together.
- Transfer to the prepared dish. Sprinkle with the crumbled feta cheese and Parmesan (if using) and decorate with a few slices of red onion.
- Bake for 40 minutes or until the quiche has set.
- Leave to cool for 5 minutes then slice and serve warm with a green salad for lunch or on its own for breakfast.
Notes
- To make mini quiches, divide the mixture into a non-stick muffin tin and bake at 180°C for about 30 minutes until set.
- Store leftovers in the refrigerator for up to 4-5 days; reheat briefly in a microwave before eating.
- For freezing, cool the quiche completely, slice it, then wrap slices tightly with cling film and foil; use within two months and reheat until heated throughout.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6slices
Amount Per Serving
Calories 144 kcal
% Daily Value*
| Calories | 144kcal | 7% |
| Carbohydrates | 6g | 2% |
| Protein | 11g | 22% |
| Fat | 8g | 12% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 181mg | 60% |
| Sodium | 1060mg | 44% |
| Potassium | 240mg | 5% |
| Fiber | 1g | 4% |
| Sugar | 4g | 8% |
| Vitamin A | 1005IU | 20% |
| Vitamin C | 33.2mg | 37% |
| Calcium | 135mg | 14% |
| Iron | 1.2mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.6
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