Crustless vegetable quiche

All the indulgence of a quiche, without the pastry or its calories: here, the egg mixture sets directly in the oven with the vegetables. Lighter, gluten-free and high in protein, this crustless quiche is also quicker to make. Ideal hot or cold, at home or to take away.

Preparation: 15 min  |  Cooking: 35 min  |  Servings: 6  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 131 kcal · 8 g protein · 9 g carbohydrate · 7 g fat

Ingredients

• 5 eggs
• 200 ml of milk or plant-based drink
• 2 courgettes
• 1 red pepper
• 1 onion
• 60 g grated cheese
• 3 tbsp cornflour or chickpea flour

Method

1. Preheat the oven to 180 °C. Slice the vegetables and fry them for 8 to 10 minutes in a frying pan.
2. Beat the eggs with the milk, flour, salt and pepper.
3. Add the vegetables and cheese to the mixture.
4. Pour into a greased dish and bake for 30 to 35 minutes, until the quiche is set and golden.

Nutritional benefits

Leaving out the pastry saves you tens of grams of refined flour and fat per slice: this quiche becomes a light, high-protein dish, ideal when you are trying to lose weight. The eggs provide complete, filling protein, and the vegetables fibre, vitamins and volume for few calories. The small amount of cornflour or chickpea flour (gluten-free) is enough to give the mixture structure. A balanced, simple and economical meal.

Variations and substitutions

• With spinach and goat’s cheese, or tuna and tomato.
• Lactose-free: leave out the cheese and use nutritional yeast.
• Higher in protein: add ham, chicken or tofu pieces.
• Muffin style: bake the mixture in individual tins.

Storage and making ahead

The crustless quiche keeps for 3 days in the fridge and can be eaten cold in a lunchbox. It also freezes in slices. Reheat in the oven to keep it firm.

💡 Good to know

Fry the vegetables well first to drive off the water, otherwise the quiche will release liquid. In mini form (muffin tins), you get perfect bite-sized pieces for nibbles or for children.

Read also

Discover more weight-loss recipes · vegetarian recipes · gluten-free recipes.

The foods in this recipe: eggs · milk · plant-based drink · courgettes · red pepper.

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