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 Zero-Point Crustless Quiche

Updated on 7 min read

Recipe Card

Title: Zero-Point Crustless Quiche
Description: A incredibly easy, satisfying, and customizable crustless quiche that’s perfect for breakfast, lunch, or dinner. (0 Points per serving when cut into 6 pieces!)

Servings: 6
Prep Time: 10 minutes
Cook Time: 35-40 minutes
Total Time: About 50 minutes
Dietary Badges: Gluten-Free, Vegetarian, Low-Carb

Ingredients:

  • Eggs
  • Plain non-fat Greek yogurt (or fat-free cottage cheese)
  • Fat-free milk (or unsweetened almond milk)
  • Shredded fat-free cheese
  • Your choice of vegetables (e.g., spinach, mushrooms, bell peppers, onions)
  • Your choice of lean protein (e.g., diced ham, turkey bacon, smoked turkey)
  • Baking powder
  • Salt
  • Black pepper
  • Garlic powder
  • Optional fresh herbs (e.g., chives, parsley)

Instructions:

  1. Preheat your oven to 350°F (175°C). Lightly coat a 9-inch pie dish with non-stick spray.
  2. In a large bowl, whisk together the eggs, Greek yogurt, and milk until smooth and well combined.
  3. Stir in the shredded cheese, baking powder, salt, pepper, and garlic powder.
  4. Fold in your chosen fillings (vegetables and/or protein).
  5. Pour the mixture into the prepared pie dish and spread it evenly.
  6. Bake for 35-40 minutes, or until the center is fully set and the top is golden brown.
  7. Let it cool for 5-10 minutes before slicing and serving.

Additional Notes: This recipe is a fantastic blank canvas! Use whatever veggies you have on hand. For instant clarity: this is naturally gluten-free and vegetarian (ensure your add-ins align with your dietary goals).

A Quick, Satisfying, and Zero-Point Meal

Confession: I eat some version of this crustless quiche almost every week. It’s my ultimate go-to for a meal that feels indulgent but is packed with protein and entirely guilt-free. I created this recipe on a busy Sunday when I needed a “grab-and-go” breakfast for the week that was both satisfying and aligned with my health goals. It’s the perfect quick meal solution for using up any leftover veggies languishing in your fridge.

Step-by-Step Cooking Guide

Let’s walk through the process to ensure your quiche comes out perfectly every time.

Prepping the Base:

  1. Whisking the Wet Ingredients: The key to a smooth, non-rubbery texture is to whisk the eggs, yogurt, and milk vigorously until you see a bit of foam on the surface. This incorporates air and makes the final quiche light and fluffy.
    • Tip: If your Greek yogurt is very thick, whisk it with the milk first to loosen it up before adding the eggs.

Combining and Baking:
2. Folding in Fillings: Once your base is smooth, gently stir in your cheeses and pre-cooked fillings. Avoid overmixing at this stage.
* Tip: Always sauté watery vegetables like mushrooms, zucchini, or onions first to release their moisture. This prevents a soggy quiche!
3. The Bake: The quiche is done when the edges are golden brown and the center is completely set. To test, give the pan a gentle jiggle; if the center doesn’t wobble, it’s ready. A knife inserted into the center should come out clean.
* Troubleshooting: If the top is browning too quickly but the center is still wet, place a loose piece of foil over the top for the remainder of the baking time.

Ingredient Details and Substitution Tips

Ingredient Explanations:

  • Plain Non-Fat Greek Yogurt: This is the magic ingredient! It adds a incredible creaminess and tangy flavor without any fat, and it boosts the protein content significantly. It also helps stabilize the egg mixture.
  • Baking Powder: Just a small amount gives the quiche a little lift, making the texture more airy and less dense than a traditional frittata.

Quality & Selection Tips:

  • For the best flavor, use freshly shredded fat-free cheese from a block. Pre-shredded cheeses often contain starches that can make them melt less smoothly.
  • If using spinach, fresh is great, but frozen works too! Just be sure to thaw it completely and squeeze out every last drop of water with your hands or a clean kitchen towel.

Substitution List:

  • Greek Yogurt: An equal amount of fat-free cottage cheese (blended smooth if you prefer no curds) is a perfect substitute.
  • Fat-Free Milk: Any unsweetened plant-based milk like almond or oat milk will work.
  • Cheese: Don’t have fat-free? Low-fat cheese will work, but be mindful of points.
  • Egg-Free: This recipe is heavily egg-based and cannot be made egg-free.

Equipment Alternatives:

  • Pie Dish: No pie dish? A 9×9 square baking pan or a standard oven-safe skillet will work just fine.

Recipe Variations and Serving Suggestions

Flavor Variations:

  • Western Quiche: Add ¼ cup each diced ham, green bell pepper, and onion.
  • Veggie Lover’s: Use 1 cup of sautéed mushrooms, spinach, and sun-dried tomatoes.
  • “Everything Bagel”: Stir in 2 tbsp of everything bagel seasoning and top with a sprinkle of sesame seeds and dried onion flakes before baking.

Dietary Variations:

  • Dairy-Free: Use a dairy-free yogurt alternative (like unsweetened soy yogurt) and your favorite dairy-free cheese. Note that this may affect the point value.
  • Keto: This recipe is already naturally low in carbs, making it an excellent keto option. Just ensure your add-ins are keto-friendly.

Serving and Presentation:

  • Serve a warm slice with a side of fresh fruit salad for breakfast or a light mixed green salad with a vinegar-based dressing for lunch.
  • For a beautiful finish, garnish with a sprinkle of fresh chives or parsley and a few cherry tomato halves.

Storage and Make-Ahead Information

Storage Instructions:

  • Let the quiche cool completely, then cover the pie dish with plastic wrap or transfer individual slices to an airtight container. It will keep in the refrigerator for up to 4 days.

Reheating Instructions:

  • For the best texture, reheat slices in the microwave for 60-90 seconds or in a toaster oven/regular oven at 350°F for about 10 minutes until warmed through.

Make-Ahead Tips:

  • This is a meal prep superstar! You can whisk the entire egg mixture (with all add-ins) the night before, store it covered in the refrigerator, and simply pour it into the pan and bake in the morning.

Nutrition Facts (Estimated)

Per Serving (1/6th of quiche):

  • Calories: ~120kcal
  • Protein: ~20g
  • Carbs: ~3g
  • Fat: ~5g

Dietary Highlights: High-Protein, Gluten-Free, Sugar-Free
Allergens: Eggs, Milk

Frequently Asked Questions (FAQs)

Q: Can I use chicken breast instead of ham?
A: Absolutely! Just make sure it’s cooked and diced before adding it to the mixture.

Q: My quiche came out watery. What happened?
A: This is almost always due to vegetables that released too much water. Next time, be sure to thoroughly cook and drain any veggies like mushrooms, zucchini, or onions, and squeeze all excess water from spinach.

Q: Can I freeze this crustless quiche?
A: Yes, it freezes quite well. Let it cool completely, wrap individual slices tightly in plastic wrap, and place them in a freezer bag. Freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.

Q: Why did my quiche puff up so much in the oven?
A: That’s the baking powder and the air you whisked in doing its job! It will deflate slightly as it cools, which is normal and results in a great texture.

My Go-To Comfort Food

This recipe is more than just a meal to me; it’s a symbol of simplicity and satisfaction. There’s something so comforting about knowing I have a delicious, healthy option ready to go that everyone in my family enjoys. It took a bit of experimenting to get the ratio of yogurt to eggs just right to avoid a wet or too-firm texture, but the result is a foolproof formula I rely on again and again.

I hope you love this versatile and easy recipe as much as I do! If you give it a try, please leave a comment below and let me know what delicious fillings you used. I’d love to hear from you and see your creations! Don’t forget to rate the recipe.

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