Quiche…it is one of my favorite breakfast and/or brunch recipes out there!
The crust is typically the only part of the dish that I feel I could do without. It is typically just a mixture of flour and oil and doesn’t offer any health benefits. In this crustless veggie quiche recipe, I take away the crust and instead use sautéed veggies as the “base” of the quiche.
In this case I made half of the quiche with sliced cherry tomatoes and spinach and the other half with sliced onions and spinach. You can certainly use any vegetable that you enjoy or have on-hand like mushrooms, bell peppers, or arugula. Simply saute your favorite veggies until softened in some olive oil. You can also chop up cooked bacon or sausage and add it to the quiche.
After setting up the veggies, add the milk, egg, and cheese mixture over top. Bake it in the oven until the cheese begins to brown on top and it looks picture perfect!
This recipe is low in carbohydrates, but high in protein and fiber. It pairs well with any brunch menu, but for a quick meal just add a mixed greens side salad.
This recipe complies with the following diets:
- Paleo – No
- SCD – Yes, but be sure to replace mozzarella cheese with a legal cheese like Monterey jack or cheddar cheese
- Low FODMAP – Yes, but use lactose free milk and replace the onion with broccoli or bell peppers.
- Grain Free – Yes
- Gluten Free – Yes
- Dairy Free – No
- SIBO-Specific Diet – No
- Keto – Yes – 1 serving has 6g net carbohydrates
This recipe makes 4 servings
Each serving includes: 221 calories, 7 g carbohydrates, 12 g protein, 16 g fat, and 1 g fiber.
- 2 tbsp oil
- 1/2 cup cherry tomatoes, sliced in half
- 1 1/2 cup raw baby spinach
- 1/2 cup raw onion, thinly sliced
- 4 large eggs
- 1/2 cup shredded mozzarella cheese
- 1 cup milk
- Salt and pepper to taste
- Preheat oven to 350F. Grease a 9-inch pie pan.
- In a medium skillet, add 2 tbsp of oil to medium heat.
- Add onion and saute for 5-minutes. Then, add tomatoes and saute for 5-minutes. Lastly, add spinach and saute until the leaves are wilted.
- Meanwhile, in a large mixing bowl combine the eggs, milk, cheese, salt and pepper.
- After the veggies are cooked and slightly cooled, place them at the bottom of the pie pan.
- Pour the egg mixture overtop of the veggies.
- Place the pan in the oven and baked for 50-minutes or until the top appears golden brown.
- Remove from the oven, allow the quiche to cool before slicing into 4 large pieces.