Crustless Quiche

I love quiche, but for something that looks like it should be so healthy, the fat content from the crust can really add up.

I was at friends house not that long ago and she served crustless quiche. I asked her for the recipe. It was delicious and versatile.

Crustless Spinach, Onion and Feta Quiche


1 medium onion, diced
6-oz fresh baby spinach
2 large eggs
2 large egg whites
1/2 cup all purpose flour
1/2 tsp baking powder
1/4 tsp salt
pinch cayenne pepper
1 1/3 cups milk (low fat is fine)
1/2 cup feta cheese

Preheat oven to 400F.

Lightly grease a 10-inch quiche/tart pan (or a pie plate)

In a medium frying pan, cook diced onion with a bit of vegetable oil (or cooking spray) over medium-high heat until translucent and tender. Add in fresh spinach and cook until just wilted. Set aside to cool for a few minutes

In a large mixing bowl, whisk together eggs, flour, baking powder and salt. Whisk in milk, then stir in spinach-onion mixture.

Pour quiche base into prepared pan. Top with feta cheese.

Bake for 25 minutes, or until center is set and the outside edge is golden brown.

Let set for 5 minutes, then slice and serve.
Serves 4.

salt and pepper, to taste

Sausage and Mushroom Crustless Quiche


1/2 medium onion, diced (1/2 cup)
6-oz cremini mushrooms (1 cup)
approx 4 links Italian turkey sausage- casing removed, crumbled
2 large eggs
2 large egg whites
1/2 cup all purpose flour
1/2 tsp baking powder
1/4 tsp salt
pinch cayenne pepper
1 1/3 cups milk (low fat is fine)
1/4 cup grated Parmesan cheese

Preheat oven to 400F.

Lightly grease a 10-inch quiche/tart pan (or a 9-inch pie plate)

In a medium frying pan, cook onion, turkey sausage and mushrooms with a bit of vegetable oil (or cooking spray) over medium-high heat until onions are translucent and tender, and mushrooms are browned. Set aside to cool for a few minutes.

In a large mixing bowl, whisk together eggs, flour, baking powder and salt. Whisk in milk, then stir in mushroom mixture and diced, cooked sausages.

Pour quiche base into prepared pan. Top with Parmesan cheese.

Bake for 25 minutes (30-35 minutes in a pie plate), or until center is set and the outside edge is golden brown.

Let set for 5 minutes, then slice and serve.
Serves 4.

salt and pepper, to taste


OR, better yet...why not make little mini ones that you can freeze and quickly warm up each morning for breakfast?

Off to work and school you go!  Protein, Dairy, Vegetables all in one! Eat with one hand.