How to Make Easy High-Protein Crustless Quiche

This high-protein crustless quiche is da bomb! One of my favourites to make because it is easy, quick, and oh so delicious.

Sun-dried tomatoes and three different types of cheese including feta. We all know everything is betta with feta. Right?

This recipe is perfect for breakfast or as a main dish. It’s meal-friendly too.

If you are on a gluten-free, low-carb or vegetarian diet, you definitely want to try this recipe. This high-protein crustless quiche has 18 grams of protein per serving with only 9 grams of carbs.

Quiche is a pie!

A casserole is a dish in which food, such as stew, is generally baked with a lid. A pie is a food not baked with a lid. So basically, one of the big differences is that one has a lid and the other does not.

Both quiches and casseroles can be made from various foods that include meats and vegetables. We often think of pies as a dessert but casseroles can be desserts too.

Check out these 20 Dessert Casserole recipes that are absolutely yummers.

High Protein Crustless Quiche

This crustless quiche is fantastic for anyone that is gluten-free or low-carb. Very simple to make and meal-plan friendly too. If you are a fan of sun-dried tomatoes and feta cheese, you have got to try this. It's oh so delicious!

5 from 1 vote

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Prep Time 15 minutes mins

Cook Time 40 minutes mins

Total Time 55 minutes mins

Course Breakfast, Main Course

Cuisine French

Servings 4 people

Calories 284 kcal

Ingredients

  

• 4 tsp. olive oil
• 1 red onion diced
• 1 zucchini finely chopped
• salt & pepper
• 1 tsp. garlic granules
• 1 tsp. Herbs de Provence
• 6 eggs
• 4 tbsp. cottage cheese
• 2 tbsp. fresh parsley chopped
• ½ cup 30g sun-dried tomatoes chopped
• 1 cup 115g feta cheese crumbled
• 2 tbsp. Parmesan cheese grated
• ½ red onion sliced to garnish

Instructions

 

• Preheat the oven to 350°F (180°C) and grease a pie dish with 1 teaspoon of olive oil.
• Heat the remaining 3 teaspoons of olive oil in a pan over a medium-high heat and sauté the red onion and zucchini for 3-4 minutes.
  4 tsp. olive oil, 1 zucchini, 1 red onion
• Season with salt and pepper and add in the garlic granules and herbs.
  salt & pepper, 1 tsp. garlic granules, 1 tsp. Herbs de Provence
• Stir through and continue to cook for a further 3-4 minutes until soft, then set aside to cool slightly.
• Break the eggs into a large bowl and add the cottage cheese, whisk until combined.
  6 eggs, 4 tbsp. cottage cheese
• Next stir through the parsley, sun-dried tomatoes and cooked vegetables.
  2 tbsp. fresh parsley, ½ cup 30g sun-dried tomatoes
• Transfer the mixture to the earlier prepared dish.
• Sprinkle over the crumbled feta cheese and Parmesan and garnish with sliced red onion.
  1 cup 115g feta cheese, 2 tbsp. Parmesan cheese, ½ red onion
• Place the dish in the hot oven and bake for 40 minutes or until set.
• Once baked, set aside to cool for 5 minutes before slicing and serving.

Video

Notes

Estimated nutrition:

• 284 kcal
• 20g fat
• 9g carbs
• 19g protein
• 2g fibre

Keyword crustless, feta cheese, gluten-free, high-protein, low-carb, quiche, sun-dried tomatoes, vegetarian