Name: Crustless Vegetable Quiche
Prep time: 15 min
Cook time: 40 min
Total time: 65 min
Ingredients: 1 TBSP extra virgin olive oil; 2 cloves garlic (minced); 1 red pepper (diced small); 3 cups broccoli florets (chopped); 1/2 yellow onion (diced small); 4 large eggs; 4 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

Crustless vegetable quiche is a delightful and versatile dish that fits perfectly into a busy lifestyle. Whether you're looking for a quick breakfast option, a light lunch, or a satisfying dinner, this quiche offers a nutritious alternative that can easily adapt to your taste preferences. What’s more, it's packed with colorful vegetables that not only provide essential vitamins and minerals but also add a burst of flavor to each bite.

Why Choose a Crustless Vegetable Quiche?

Opting for a crustless vegetable quiche means you can skip the extra calories and carbs often found in traditional quiche crusts. This makes it an excellent choice for those following a gluten-free diet or simply aiming for a healthier meal option. Plus, this dish is incredibly easy to whip up, making it a perfect entry point for novice cooks.

Imagine diving into an inviting slice filled with juicy broccoli, sweet red peppers, and rich cheeses. You can customize it further by adding your favorite proteins, like turkey bacon or chicken ham, enhancing its heartiness without compromising on flavor.

For more inspiration on healthy eating, check out Healthline’s article on the benefits of vegetables and discover the many ways to enjoy nutritious meals.

Ingredients for Crustless Vegetable Quiche

Creating a delicious crustless vegetable quiche has never been easier! With fresh ingredients that pack a nutritional punch, you're set for a meal that’s both satisfying and wholesome. Here’s what you'll need:

1 tablespoon extra virgin olive oil – The heart-healthy fat that brings all those flavors together.
2 cloves of garlic, minced – Because who can resist the aroma of garlic cooking?
1 red pepper, diced small – Adds a sweet crunch and vibrant color.
3 cups chopped broccoli florets – A powerhouse vegetable loaded with vitamins.
½ a yellow onion, diced small – For a slight sweetness and layered flavor.
4 large eggs and 4 egg whites – The perfect protein-packed base!
¾ cup milk – For a creamy texture.
½ teaspoon salt and ¼ teaspoon black pepper – Basic seasonings to enhance flavor.
½ tablespoon each of dried oregano and basil – To infuse that lovely Mediterranean touch.
½ cup shredded mozzarella – Melty goodness throughout.
¼ cup crumbled feta – Adds a tangy twist that complements the veggies.

These ingredients come together beautifully to create a crustless vegetable quiche that’s sure to impress! Feel free to switch up the veggies based on what you have at home—be creative! For more inspiration, check out Healthline's benefits of eating vegetables!

Step-by-Step Preparation for Crustless Vegetable Quiche

Preparing a delicious crustless vegetable quiche is as simple as chopping some vegetables and whisking a few eggs. Let’s dive into the delightful step-by-step process and ensure your quiche is a crowd-pleaser for brunch or a light dinner!

Gather and Prepare the Ingredients

Before you begin, it's essential to gather your ingredients. Here’s what you’ll need:

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

Ensure that your vegetables are washed and prepped, as this will streamline your cooking process. You might want to consider using fresh, organic vegetables for the best flavor and nutritional benefits. Learn more about the health benefits of vegetables here.

Sauté the Vegetables

In a large skillet, heat the olive oil over medium heat. Once the oil is hot, add your minced garlic, diced red pepper, chopped broccoli, and onion. Cook the vegetables while stirring intermittently until they soften—this should take about eight minutes. As they cook, the aroma of garlic and sautéing veggies will fill your kitchen, making it an inviting space. Cooking your vegetables beforehand enhances their flavors and ensures they blend perfectly into the crustless vegetable quiche.

Whisk the Egg Mixture

While the vegetables are sautéing, it’s the perfect time to whisk together the eggs and egg whites in a separate bowl. Add the milk for creaminess, followed by the salt, black pepper, oregano, and basil. Stir in shredded mozzarella and crumbled feta to give your quiche a flavorful kick. Feel free to experiment with different cheeses based on your preference! You can check out some cheese pairing ideas here.

Combine the Layers

Once your sautéed vegetables are done, it’s time to assemble the layers. Pour the sautéed vegetables into your prepared nine-inch quiche dish. Then, pour the egg mixture gently over the veggies, smoothing it out to distribute everything evenly. This combination creates a beautiful, hearty filling that will be the star of your crustless vegetable quiche.

Bake the Quiche

Preheat your oven to 350 degrees Fahrenheit while you prepare your dish. Once assembled, pop the quiche in the oven and bake for approximately 40 minutes, or until the edges start to pull away from the sides of the dish. Once done, let it rest for about 10 minutes before slicing. This allows the quiche to set and makes serving a breeze!

Enjoy the deliciousness of your homemade crustless vegetable quiche! It's a dish packed with flavor and nutrition, perfect for any meal of the day.

Variations on Crustless Vegetable Quiche

Mediterranean-Style Quiche

If you’re craving a burst of Mediterranean flavors, try adding ingredients like sun-dried tomatoes, kalamata olives, and fresh spinach to your crustless vegetable quiche. Simply replace some of your existing veggies with these flavorful additions, and don’t forget to sprinkle in some extra feta for that tangy finish. This version pairs wonderfully with a side of mixed greens dressed in a light vinaigrette, making for a delightful and nutritious meal.

Hearty Meat Lover's Quiche

For those who enjoy heartier fare, consider a crustless vegetable quiche featuring turkey bacon or chicken ham for a protein-packed punch. Dice your meat and sauté it with the vegetables before combining everything in the egg mixture. This variation transforms your quiche into a filling dish perfect for brunch with friends or a cozy family dinner. You can even sneak in some sautéed mushrooms or caramelized onions for added depth.

With these variations, you'll keep your quiche game fresh and exciting—perfect for any occasion!

Cooking Tips and Notes for Crustless Vegetable Quiche

Creating a delicious crustless vegetable quiche is both fun and forgiving, making it perfect for busy weeknights or weekend brunches. Here are some handy tips to elevate your dish:

Experiment with Vegetables: Feel free to mix up the veggies based on what you have. Spinach, zucchini, or mushrooms work beautifully too!
Texture Matters: To ensure your quiche is light and fluffy, incorporate air when whisking the eggs. This helps create a nice rise during baking.
Ingredient Quality: Use fresh herbs if possible; they can significantly enhance flavor. Consider adding fresh thyme or parsley for an extra kick.
Serving Suggestions: Pair your quiche with a simple side salad or roasted potatoes for a well-rounded meal. For a fun twist, serve it with a side of tangy yogurt or a mild salsa.

For more tips on preparing your perfect quiche, check out resources like Bon Appétit or Food Network. Enjoy your cooking adventure!

Serving Suggestions for Crustless Vegetable Quiche

When you're ready to enjoy your crustless vegetable quiche, consider pairing it with a side salad for a refreshing touch. A simple mix of greens, cherry tomatoes, and a light vinaigrette works wonders.

For a more indulgent experience, add slices of turkey bacon or chicken ham on the side—trust me, the savory elements complement the quiche beautifully. If you're feeling adventurous, try adding a dollop of Greek yogurt or a sprinkle of fresh herbs to brighten up each slice.

Looking for a beverage pairing? Herbal tea or sparkling water with a splash of lemon can elevate your meal. Enjoy your quiche, and remember, it can even be served cold for a delicious lunch option!

If you're interested in more serving ideas or how to store leftovers, check out these meal prep tips.

Time Breakdown for Crustless Vegetable Quiche

Preparation time
Gather your ingredients and chop those veggies in about 10 minutes. It’s a great way to unwind after a busy day.

Cooking time
The quiche bakes in the oven for around 40 minutes, giving you a perfect opportunity to unwind or prep some sides.

Total time
In just about 60 minutes, you’ll have a delicious crustless vegetable quiche ready to savor. Quick meals have never been this healthy!

For additional ideas on meal prepping or slicing your veggies, check out resources from EatingWell or AllRecipes. Enjoy your cooking!

Nutritional Facts for Crustless Vegetable Quiche

Calories

A serving of crustless vegetable quiche packs approximately 180 calories, making it a satisfying yet light option for any meal of the day. Perfect for brunch, lunch, or even a light dinner.

Protein

With around 12 grams of protein per serving, this quiche provides a healthy protein boost, thanks to the combination of eggs and cheese. Protein is essential for energy and muscle maintenance, which is vital for young professionals on the go.

Sodium

Each serving contains about 300 milligrams of sodium. While it adds flavor, it’s always wise to balance your sodium intake throughout the day. Opt for low-sodium cheese or seasonings if you're watching your intake!

Feel free to check out the USDA FoodData Central for more precise nutritional information. Eating healthy doesn’t have to be boring; nourishing recipes like this crustless vegetable quiche prove that!

FAQ about Crustless Vegetable Quiche

Can I add more vegetables?

Absolutely! One of the best aspects of a crustless vegetable quiche is its versatility. Feel free to customize it by adding your favorite veggies, like zucchini, spinach, or mushrooms. Just make sure the total amount doesn’t exceed the quiche dish's capacity, and remember to sauté any water-rich vegetables first to avoid a soggy quiche.

How do I store leftovers?

Leftover crustless vegetable quiche can be stored in the refrigerator for up to 3-4 days. Simply keep it in an airtight container to preserve its freshness. When you’re ready to enjoy it again, reheat in the oven or microwave until warmed through.

Can I freeze the quiche?

Yes, you can freeze your crustless vegetable quiche for up to three months! To do this, slice it into individual portions and wrap each piece tightly in plastic wrap followed by foil. When you’re ready to eat, thaw it overnight in the refrigerator before reheating, and you’ll have a delicious meal ready to go!

For more tips on storage and preservation methods, check out this article on meal prep.

Conclusion on Crustless Vegetable Quiche

In summary, crustless vegetable quiche is not just a delicious dish but a flexible canvas for your creativity. Whether you're enjoying it as a brunch staple or a light dinner, it promises to satisfy. Experiment with your favorite vegetables and cheeses for a personalized touch!