High Protein Crustless Quiche Recipe

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.

Is Quiche a Casserole or a Pie?

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 Recipe Video Tutorial

High Protein Crustless Quiche GO FIT LIFE

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
Prep Time 15 mins
Cook Time 40 mins
Total Time 55 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.
  • Season with salt and pepper and add in the garlic granules and herbs.
  • 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.
  • Next stir through the parsley, sun-dried tomatoes and cooked vegetables.
  • Transfer the mixture to the earlier prepared dish.
  • Sprinkle over the crumbled feta cheese and Parmesan and garnish with sliced 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.

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

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