Nutrition and Natural Food Recipes

Crustless Quiche Recipe

Recipe by Iris Briand, RDN

Yields 8 servings (simply divide in 1/2 for 4 servings)

Crustless Quice Recipe Introduction

This recipe packs all the punch of a traditional quiche with one exception- no crust! But we are sure that you won’t miss the crust with how savory this recipe is. By leaving out the dough, this meal becomes an excellent choice for a low-carb, keto lifestyle. We hope you will enjoy the recipe and won’t miss anything- but another serving when it’s gone.

Ingredients

16 free-range, organic eggs

2-3 shallots or 1/3 onion

1 red pepper, minced (or 1/2 red bell pepper and 1/2 green bell pepper for more color)

1 bunch of spinach, well-washed and chopped finely OR use 1/2 bunch steamed kale

A few pinches of Redmond Sea Salt (unbleached sea salt) and freshly ground pepper

3 TBL organic butter, ghee or extra virgin olive oil

2 TBL filtered water

2/3 cup cheese: Gruyere, Jarlsberg and/or sharp cheddar (optional)

A few handfuls of fresh basil leaves (optional)

Preparation

Pre Step: Pre-heat oven to 340 degrees

  1. Melt one TBL butter or oil in skillet over med heat. Place shallots & bell pepper in the skillet. Turn burner to medium low. Cook for 3- 4 minutes stirring often until tender. Then wilt spinach in the pan for 1 minute (omit if using steamed kale)
  2. Beat the eggs in a large bowl with 2 T water and salt/pepper
  3. Grease two 9” glass pie pans and add beaten eggs to each; then add veggies, optional cheese and fresh basil leaves
  4. Place in the oven and let cook for 25 minutes.
  5. Test quiche by inserting a knife to ensure thoroughly cooked.
  6. Stores well in the fridge for up to 4 days. Simply cover with a plastic bag and tie the ends of the bag with a twisty tie; or store in pyrex. Makes an excellent lunch or any meal.

Pro-tips

  1. Try preparing the quiche with your favorite ingredients, e.g. sun-dried tomatoes, leeks, olives, feta cheese.
  2. Try using a combination of whole eggs mixed with egg-whites.
  3. Depending on the water content of the ingredients added, it may alter the texture and cooking time.

Nutritional Boost

Eggs are a great source of protein and veggies are rich in fiber. Meals that are balanced in protein and fiber are a winning combination to help us to stay satisfied for many hours.

Do eggs contribute to cardiovascular disease? This has been a subject of much debate through the years. Moderate egg consumption is unlikely linked going to the development of heart disease. Eggs-actly what you need to hear! I would suggest that they accompany a largely plant-based diet.

Here’s one that I made for my wife on Mother’s Day 2021. For the quiche, I used onions, garlic, ham, basil, spinach, and cheddar cheese and finished the presentation with sprinkles of feta cheese on top. It was delicious!

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