A crustless egg white quiche is a light, healthy, and versatile dish perfect for breakfast, brunch, or even a quick dinner. By skipping the crust, you cut down on carbs and calories while keeping all the delicious flavors of a classic quiche. This recipe is simple, customizable, and packed with protein, making it ideal for those seeking a nutritious meal without sacrificing taste.

Why Choose a Crustless Egg White Quiche?

• Low-Calorie Option: Using egg whites reduces fat and calories compared to whole eggs, and skipping the crust eliminates extra carbs.
• Quick and Easy: No need to fuss with making or baking a crust, saving time and effort.
• Customizable: You can add your favorite vegetables, lean meats, or cheeses to suit your taste or dietary needs.
• Meal Prep Friendly: This quiche stores well, making it great for batch cooking and reheating throughout the week.

Ingredients (Serves 4-6)

• 8 large egg whites (or 1 cup liquid egg whites)
• 1/2 cup skim milk or unsweetened almond milk
• 1 cup chopped vegetables (e.g., spinach, bell peppers, onions, mushrooms, or zucchini)
• 1/2 cup shredded low-fat cheese (e.g., cheddar, mozzarella, or feta)
• 1/2 cup cooked lean protein (e.g., diced turkey, chicken, or ham; optional)
• 1 tsp olive oil (for sautéing vegetables)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp garlic powder
• 1/4 tsp dried herbs (e.g., thyme, oregano, or parsley)
• Cooking spray or a small amount of olive oil (for greasing the dish)

Equipment Needed

• 9-inch pie dish or baking dish
• Large mixing bowl
• Whisk
• Skillet (for sautéing vegetables)
• Oven

Instructions

1. Preheat the Oven: Set your oven to 375°F (190°C). Lightly grease a 9-inch pie dish with cooking spray or a small amount of olive oil.
2. Prepare the Vegetables: Heat 1 tsp olive oil in a skillet over medium heat. Add your chosen vegetables and sauté for 3-5 minutes until softened. Set aside to cool slightly.
3. Mix the Egg White Base: In a large mixing bowl, whisk together the egg whites, milk, salt, pepper, garlic powder, and dried herbs until well combined.
4. Combine Ingredients: Stir the sautéed vegetables, shredded cheese, and cooked protein (if using) into the egg white mixture. Mix gently to ensure even distribution.
5. Pour and Bake: Pour the mixture into the greased pie dish. Bake for 25-30 minutes, or until the quiche is set in the center and lightly golden on top. A toothpick inserted in the center should come out clean.
6. Cool and Serve: Let the quiche cool for 5 minutes before slicing. Serve warm with a side salad or fresh fruit for a complete meal.

Tips for Success

• Customize Your Fillings: Experiment with different vegetables like broccoli, tomatoes, or kale. For a protein boost, try adding cooked shrimp or smoked salmon.
• Cheese Options: Use a strong-flavored cheese like feta or goat cheese sparingly for maximum flavor with fewer calories.
• Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or oven.
• Freezing: Wrap individual slices tightly in plastic wrap and freeze for up to 2 months. Thaw in the fridge before reheating.

Nutritional Benefits

This crustless egg white quiche is a powerhouse of nutrition:

• High in Protein: Egg whites provide lean protein to keep you full and support muscle health.
• Low in Fat: Using egg whites and low-fat cheese reduces saturated fat content.
• Vegetable-Packed: Adds fiber, vitamins, and minerals depending on the vegetables used.
• Gluten-Free: Naturally gluten-free without the crust, making it suitable for those with gluten sensitivities.

Serving Suggestions

• Pair with a green salad dressed with a light vinaigrette for a balanced meal.
• Serve with roasted sweet potatoes or whole-grain toast (if not avoiding carbs).
• Top with fresh herbs like chives or parsley for a burst of flavor.

Conclusion

The crustless egg white quiche is a fantastic option for anyone looking for a quick, healthy, and delicious meal. Its simplicity and flexibility make it perfect for busy mornings or a make-ahead lunch. Whether you’re catering to dietary restrictions or just want a lighter take on a classic dish, this quiche delivers on flavor and nutrition. Try it out and customize it to make it your own!