Ah, Quiche! Such a well-rounded dish! It has protein, carbs, fat; you can eat it for any meal; it’s easy to see when it’s done; it’s relatively inexpensive; and once you have a “base recipe”, the options are endless. Can you tell that I like quiche?
And for clarification, I am talking about egg quiche because there are different kinds and they don’t count for this. I just wanted to get that out of the way!
Since I’ve been counting calories and macros, my love for the eggy pie has grown exponentially. I love that it’s versatile and can be lightened up so easily! My favourite “diet” quiche is crust-free, made with milk and lighter cheese, and doesn’t have flour. No, I’m not gluten-free, but I just prefer it less starchy.
So here’s my recipe for easy, crustless quiche:
- 8 eggs (Sometimes, I do a mix of egg whites and full eggs)
- 1/3 cup of milk (anything from 1% – 3.5% works, or cream if you’re looking for some extra fat)
- 1 small shallot, chopped
- 2 ounces of light cheese (this changes depending on what theme you quiche is, but more on that below)
- salt and pepper, to taste
- olive oil cooking spray, for your dish
- Set your oven to 375 F.
- Break eggs into your mixing bowl, add milk, salt, and pepper, and whisk together.
- Spray your dish (I like using a clear glass pie dish) with your olive oil spray.
- Chop your shallot finely and sprinkle in the pie dish.
- Grate your cheese and add to the pie dish.
- Pour egg mixture over top, stir a little–I swirl it around with a fork a couple of times–and place in the oven.
- Cook until the mixture rises and browns on top. A toothpick or skewer inserted into the centre should come out dry, like when you’re baking a cake.
- Remove from oven, cut into four slices, and serve.
This recipe is delicious plain, but there are so many options for variations! A few of my favourites:
- Add chicken, cooked spinach, and shredded gouda for a sort of florentine-style quiche.
- Add chopped peppers, jalapeno cheddar cheese, cooked corn, and taco seasoning for a tex mex option.
- Try mozzarella, sundried tomatoes, and pepperoni for a pizza quiche.
- Broccoli and cheddar is also a great combination.
Sometimes, I just throw in whatever vegetables and cooked proteins I have sitting in my fridge. Less fancy, but still delicious. I’ve been working to keep it low carb so I’ve been loading up on veggies to fill out my quiche.
I literally have quiche every week. It’s always in rotation on my menu. It usually sits around 200-250 calories for a serving and I almost always have it with ketchup. It can be a great make-ahead meal which yields great leftovers or a perfect dinner for #meatlessMonday or it’s a wonderful dish to make for brunches and potlucks. Feel free to add in a pre-made crust if you’re looking for something a bit more decadent.
Do you have a go-to food like quiche? What’s your favourite variation? Comment below.
Thanks for reading,