This vibrant quiche is an ideal addition to your packed meals. Opting for a crustless version not only slashes the calorie count by eliminating the buttery pastry but also preserves all the delightful flavors.
A recipe for Crustless Quiche proves to be incredibly versatile: it’s soft, bursting with flavor, high in protein, and immensely satisfying.
It pairs wonderfully with a generous salad for lunch or with beans and perhaps some of my nutritious chips for a cozy supper. Yet, personally, I find it most convenient for breakfast.
- PREP TIME: 5 minutes
- COOK TIME: 30 minutes
- TOTAL TIME: 35 minutes
Ingredients
- Oil spray
- 6 eggs
- 200 g fat-free natural yogurt
- 1 diced red onion
- Seasoning
- 120 g grated lower-fat cheddar cheese (to be counted or used as part of your allowance)
- 6 bacon medallions, fat removed
Instructions
- Preheat your oven to 160 degrees Celsius.
- Apply oil spray to a frying pan and cook the onions until they become tender. Then add the bacon and continue frying until golden brown. Set aside.
- Crack the eggs and whisk them together in a large mixing dish.
- Stir in most of the cheese and season to taste.
- Spray a 24cm quiche dish with oil spray. Add the onion and bacon mixture in layers.
- Spoon in the egg and cheese mixture, smoothing it over with the back of a spoon.
- Place in the middle of the oven and bake for 25-30 minutes until golden brown.
- Serve warm or cold. If serving cold, allow it to cool, cover, and chill until ready to eat.
Nutrition Information
- Calories: 195 kcal
- Carbohydrates: 7 g
- Protein: 20 g
- Fat: 8 g
- Saturated Fat: 3 g
- Cholesterol: 253 mg
- Sodium: 377 mg
- Potassium: 281 mg
- Sugar: 5 g
- Vitamin A: 430 IU
- Vitamin C: 2.5 mg
- Calcium: 288 mg
- Iron: 1.4 mg
