0 from 90 votes
Vegetarian Crustless Quiche
This healthy vegetarian Crustless Quiche makes a perfect slimming breakfast or lunch! Easy to prepare, naturally gluten free and just as excellent hot or cold.
Prep Time
15 mins
Cook Time
15 mins
Servings: 6 slices
Calories: 144 kcal
Course:
Breakfast
Cuisine:
European
Ingredients
- Low calorie cooking spray
- 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 large eggs
- 4 tbsp Quark cheese or fat free cottage cheese
- 1 tbsp Chopped parsley or fresh thyme
- 115 g | aprox. 1 cup vegetarian feta cheese , crumbled
- ½ red onion sliced thinly to garnish, optional
- 2 tbsp grated parmesan optional (Healthy Extra)
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.
Cup of Yum
Notes
- Mini quichesSpray a non-stick muffin tin with low calorie cooking spray. Follow the recipe and divide the quiche mixture into the muffin pan and bake for 30 minutes, or until set.
- How long will this quiche last?You can keep the quiche in the fridge, wrapped or in a container, for 4-5 days. Eat cold or reheat in the microwave for a couple of minutes.
- Can you freeze crustless quiche?It doesn’t usually last long enough to reach the freezer in my house. If you wish to freeze it then cool completely, slice and freeze each slice individually, wrapped well in cling film and then foil. Use within two months and reheat until hot all the way through before serving.
Nutrition Information
Calories
144kcal
(7%)
Carbohydrates
6g
(2%)
Protein
11g
(22%)
Fat
8g
(12%)
Saturated Fat
4g
(20%)
Cholesterol
181mg
(60%)
Sodium
1060mg
(44%)
Potassium
240mg
(7%)
Fiber
1g
(4%)
Sugar
4g
(8%)
Vitamin A
1005IU
(20%)
Vitamin C
33.2mg
(37%)
Calcium
135mg
(14%)
Iron
1.2mg
(7%)
Nutrition Facts
Serving: 6slices
Amount Per Serving
Calories 144
% 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.