Name: Crustless Vegetable Quiche
Prep time: 10 min
Cook time: 40 min
Total time: 60 min
Ingredients: 1 TBSP extra virgin olive oil; 2 cloves garlic (minced); 1 medium red pepper (diced small); 3 cups broccoli florets (chopped); 1/2 medium yellow onion (diced small); 4 large eggs; 4 large egg whites; 3/4 cup milk; 1/2 tsp salt; 1/4 tsp black pepper; 1/2 TBSP dried oregano; 1/2 TBSP dried basil; 1/2 cup shredded mozzarella; 1/4 cup crumbled feta

Introduction to Crustless Vegetable Quiche

What is a Crustless Vegetable Quiche?

A crustless vegetable quiche is a delightful egg-based dish that skips the traditional pastry crust, focusing instead on a mixture of vibrant vegetables and creamy goodness. This savory dish can be customized to include whatever seasonal produce you have on hand, making it an incredibly versatile meal. Imagine a fluffy, cheesy blend of eggs, fresh broccoli, and colorful bell peppers baked to golden perfection. This is not just a breakfast option; it's equally perfect for lunch or even a light dinner!

Why Choose Crustless Over Traditional Quiche?

You might be wondering why you should opt for a crustless version. Well, for starters, skipping the crust reduces carbs and calories, making it a healthier choice without sacrificing flavor. It's also a fantastic option for those who are gluten-sensitive—it ensures everyone can enjoy a slice! Moreover, preparing a crustless vegetable quiche cuts down on time, as there's no need to roll out or bake a separate crust. With just a few ingredients and simple steps, you can have a wholesome, luxurious meal ready in under an hour. Plus, with the added health benefits of vegetables and protein-rich eggs, this dish keeps you feeling full longer, perfect for your busy lifestyle.

For more on the nutritional benefits of meals rich in protein and veggies, check out Healthline.

Ingredients for Crustless Vegetable Quiche

Fresh Vegetables for a Colorful Dish

Creating a vibrant crustless vegetable quiche starts with selecting fresh vegetables that not only add flavor but also provide essential nutrients. For this dish, we recommend using:

Broccoli florets: They add a nice crunch and are loaded with vitamins.
Red bell pepper: This gives a sweet flavor and a pop of color.
Onion: Yellow onions are perfect for that savory base, providing a depth of flavor.

Feel free to experiment by adding your favorites, like zucchini or spinach. Don’t forget to check out seasonal produce guides to elevate your meal prep!

Cheese Choices: Mozzarella and Feta

When it comes to cheese, two standout options are mozzarella and feta.

Mozzarella: It melts beautifully, ensuring a creamy texture in every bite.
Feta: This cheese offers a salty, tangy flavor that contrasts perfectly with the veggies.

Combining these cheeses not only elevates your quiche but also packs it with protein and calcium! If you’re interested in more cheese pairings, check out this cheese flavor wheel for inspiration.

Step-by-step Preparation of Crustless Vegetable Quiche

When it comes to a quick, healthy meal, a crustless vegetable quiche is a fantastic option. Whether you’re prepping breakfast for the week or hosting a brunch gathering, this recipe delivers flavor without the fuss. Let’s dive into the preparation steps!

Gather your ingredients

Before you start, make sure you have all the ingredients on hand. Here’s a quick list to check:

1 tablespoon extra virgin olive oil
2 cloves of garlic (minced)
1 red pepper (diced small)
3 cups chopped broccoli florets
½ a yellow onion (diced small)
4 large eggs
4 egg whites
¾ cup milk
½ teaspoon salt
¼ teaspoon black pepper
½ tablespoon dried oregano
½ tablespoon dried basil
½ cup shredded mozzarella
¼ cup crumbled feta

Having everything ready makes the cooking process smoother and more enjoyable. Plus, you’ll save yourself from mid-recipe scrambling around the kitchen.

Sauté the vegetables

Begin by warming a large skillet over medium heat and adding the olive oil. Once the oil is shimmering, toss in the minced garlic. Sauté for about 1 minute until it’s fragrant—watch it carefully to avoid burning. Now add your diced red pepper, chopped broccoli, and onions. Cook this colorful mix for about 8 minutes while stirring occasionally, until the veggies are tender.

Not only do sautéed veggies add flavor, but they amp up the nutritional value of your crustless vegetable quiche. Nutritional experts often recommend getting at least 2-3 cups of vegetables per meal. You can learn more about incorporating veggies into your diet at places like Healthline and WebMD.

Whisk together the eggs and milk

While your veggies are cooking, it’s time to get cracking—literally! In a large mixing bowl, whisk together the 4 large eggs and 4 egg whites. Then, stir in ¾ cup of milk, along with the salt, black pepper, oregano, and basil. This step adds a delightful creaminess to your quiche. Before you forget, fold in the mozzarella and feta cheese as well for that cheesy goodness everyone loves.

Combine the egg and vegetable mixtures

Once your sautéed vegetables are ready, pour them right into your quiche dish that you've prepped with cooking spray. Next, pour the egg mixture over the vegetables, ensuring it gets evenly distributed. This is where the magic happens—your crustless vegetable quiche is really coming together!

Bake the quiche to perfection

Now it’s time for the oven! Preheat it to 350 degrees Fahrenheit. Place your quiche dish into the oven and bake for about 40 minutes. You’ll know it’s done when the edges start pulling away and the center is set. Let it cool for about 10 minutes before slicing and serving. This step not only makes for easier slicing but also intensifies the flavors.

And there you have it! Your crustless vegetable quiche is ready to impress at your next meal. Enjoy!

Variations on Crustless Vegetable Quiche

Adding Proteins: Turkey Bacon or Chicken Ham

Elevate your crustless vegetable quiche by adding delicious proteins like turkey bacon or chicken ham. Simply cook them until crispy, chop them up, and fold them into your egg mixture before baking. Not only does this add a hearty flavor, but it also enhances the meal's protein content, making it a fantastic option for those looking to fuel their day. A protein boost is perfect for busy professionals needing an energizing start!

Spice It Up: Adding Different Herbs

Herbs can transform your crustless vegetable quiche into a culinary delight. Experiment with fresh basil, thyme, or even a pinch of chili flakes for warmth. A bit of rosemary can give it an earthy aroma, while cilantro introduces a vibrant twist. Don’t hesitate to explore seasonal herbs or local favorites. Keeping your flavor profile diverse can turn this simple recipe into something you look forward to creating again and again. Interested in herb pairings? Take a look at this herb guide!

Cooking Tips and Notes for Crustless Vegetable Quiche

Perfectly Sautéing to Maintain Flavor

When making your crustless vegetable quiche, it's crucial to sauté your vegetables just right. Start by heating the olive oil and give the garlic a quick stir to release its aromatic oils. Add the red pepper, broccoli, and onion, allowing them to become tender but still vibrant in color. This technique not only enhances their flavor but also keeps them slightly crisp for that perfect texture. For extra guidance on sautéing vegetables, you might find useful insights from Serious Eats.

Storage Tips for Leftovers

If you find yourself with leftover crustless vegetable quiche, store it in an airtight container in the refrigerator for up to three days. To reheat, simply pop it in the oven at a low temperature (around 300°F) until warmed through, ensuring it stays fluffy and delicious. Alternatively, you can enjoy it cold, making it a perfect grab-and-go breakfast option. For maximum freshness, try freezing slices wrapped in plastic wrap for up to a month! Need good freezing practices? Check out FoodSafety.gov.

Serving Suggestions for Crustless Vegetable Quiche

Ideal Accompaniments for Brunch

When enjoying your crustless vegetable quiche for brunch, consider pairing it with a light, mixed greens salad drizzled with a refreshing lemon vinaigrette. The crisp greens and citrusy dressing perfectly contrast the savory quiche flavors. Additionally, serve it alongside slices of ripe avocado or a fresh fruit platter for a touch of sweetness. Don’t forget a selection of herbal teas or freshly brewed coffee to round out the meal and elevate the dining experience.

Pairing Suggestions for a Complete Meal

To transform your crustless vegetable quiche into a satisfying dinner, pair it with protein-rich sides. Grilled chicken with a zesty chimichurri or slices of savory turkey bacon can add heartiness to the meal. Roasted sweet potatoes or a quinoa salad with nuts and cranberries can also complement the quiche beautifully. If you're looking for something interactive, set up a DIY yogurt and granola bar for dessert, inviting guests to customize their sweet finish!

For more tips on perfect pairings, check out this helpful guide on brunch ideas.

Time Breakdown for Crustless Vegetable Quiche

Preparation time

Get ready in just 15 minutes! Prepping your ingredients is a breeze. Chop the veggies, whisk those eggs, and you’re well on your way to a delicious meal.

Cooking/Baking time

The baking magic takes around 40 minutes. During this time, your kitchen will fill with delightful aromas, enticing everyone nearby.

Total time

In just about 55 minutes, from start to finish, you’ll have a flavorful crustless vegetable quiche ready to enjoy. Perfect for brunch, lunch, or a light dinner!

For further tips on meal prepping and maximizing your time in the kitchen, check out this useful guide. Enjoy your cooking!

Nutritional Facts for Crustless Vegetable Quiche

Calories per serving

A slice of crustless vegetable quiche typically contains about 150-170 calories. This makes it a guilt-free option for breakfast, brunch, or even a light dinner.

Key nutrients: Protein and Fiber

Loaded with veggies and dairy, this quiche provides a good source of protein and fiber. Each serving contains approximately 12 grams of protein and 3 grams of fiber, helping you stay satisfied longer and supporting muscle health.

Dietary considerations

This crustless vegetable quiche is a vegetarian delight that can be easily adapted for various dietary needs. For gluten-free eaters, it’s perfect as is, and those following low-carb diets will appreciate the absence of traditional crust. If you’re watching saturated fats, you can use low-fat cheese or milk without sacrificing flavor. Check out resources from the Academy of Nutrition and Dietetics for more tips on adjusting recipes to fit your health goals.

FAQs about Crustless Vegetable Quiche

Can I make this quiche ahead of time?

Absolutely! Crustless vegetable quiche can be prepped in advance. Cook it according to the recipe, allow it to cool, and then cover it with plastic wrap or aluminum foil in the fridge. It keeps well for about 2-3 days. Just reheat it in the oven before serving for that delicious, fresh taste.

How do I store leftovers?

Keeping leftovers tasty is easy. Once your quiche has cooled, slice it into portions and store them in an airtight container in the fridge. If you want to extend its lifespan, consider freezing individual slices wrapped in plastic wrap, then placed in a freezer-safe bag. This way, you can enjoy your quiche even weeks later – just thaw and reheat!

What can I substitute for the cheese?

If you're looking for alternatives to cheese in your crustless vegetable quiche, try nutritional yeast for a cheesy flavor without dairy. Silken tofu blended until smooth can also offer a creamy texture. You could even incorporate a mix of your favorite veggies or herbs to enhance the flavor – the possibilities are endless!

Conclusion on Crustless Vegetable Quiche

This crustless vegetable quiche is a delightful, healthy dish perfect for any meal. It's not only easy to prepare but also customizable with whatever veggies you have on hand. Whip up this versatile recipe, and enjoy a delicious, satisfying meal that everyone will love!