Easy vegetable crustless quiche – delicious & dairy-free

I’m currently following the Whole30 diet. Part of me thinks I must be insane, and the rest is thinking this is the best decision I’ve made for a while. It’s a 30 day commitment to healthy eating, but has a lot of rules – no grains, no dairy, no legumes, no alcohol… At least I can still have a cup of (black) tea in the morning!

We usually eat a pretty good diet anyway, but recently I’ve been binging on chocolate and junky snacks more than usual, and after a weekend away with far too many desserts and glasses of wine, I felt bloaty and sluggish, and I looked like cr*p. It was time for decisive action!

So, Whole30 it is. So far, so good. I’m eating a lot of avocados, and a lot of eggs, but that’s all good, right? The tricky part has been making dinners that fit the diet, but are also acceptable to DH and Kipper, who aren’t doing the eating plan with me. I’ve been trying to make one compatible dish, which I can eat with extra veg (Courgetti – yum! Salad – hooray!) and they can have with pasta or rice or whatever. This crustless quiche was just such a dish.

Easy crustless quiche with courgettes (zucchini) and red peppers

I used plenty of veggies (courgette and red pepper) and mixed up the eggs with a splash of Whole30 compliant almond milk. If you’re not avoiding dairy, just use regular milk. I had thought that if I was eating dairy products, I would have sprinkled some cheese over this, but in fact it was thoroughly delicious without. So, Whole30 has taught me something already. 

Incidentally, I actually used 4 whole eggs + 4 yolks, as I had some yolks leftover that needed using up. This kind of recipe is great for sneaking in extra yolks/whites left from other recipes, but if you don’t have any (which is most of the time) just use 6 whole eggs. 

It strikes me that this crustless quiche would be great for breakfast, although it would probably involve pre-setting the oven on a timer, which always makes me a bit stressed. Unless you don’t mind waiting for an hour or so for breakfast, after you get up. Personally, I’m usually ravenous as soon as I get out of bed.

This crustless quiche was very easy to make, and really very tasty, so I can see it appearing a few more times before my Whole30 is up! I’ll experiment with different vegetable combinations and let you know how I get on via Facebook 🙂

We ate this entire crustless quiche between the three of us, but DH and I both had huge portions. I’d say it makes 3-4 more usual sized servings.

Easy crustless quiche with courgettes (zucchini) and red peppers

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Easy vegetable crustless quiche (dairy free)
Serves 4
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Prep Time
15 min
Cook Time
45 min
Total Time
1 min
Prep Time
15 min
Cook Time
45 min
Total Time
1 min
235 calories
12 g
279 g
16 g
12 g
4 g
281 g
155 g
6 g
0 g
11 g
Nutrition Facts
Serving Size
281g
Servings
4
Amount Per Serving
Calories 235
Calories from Fat 144
% Daily Value *
Total Fat 16g
25%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 279mg
93%
Sodium 155mg
6%
Total Carbohydrates 12g
4%
Dietary Fiber 3g
12%
Sugars 6g
Protein 12g
Vitamin A
34%
Vitamin C
99%
Calcium
11%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 medium onions
  2. 2-3 tbsp olive oil (+ extra to grease the dish, or use coconut oil for greasing)
  3. 1 red pepper
  4. 2 courgettes (zucchini)
  5. 2 tsp dried oregano
  6. 0.5 tsp smoked paprika
  7. 0.5 tsp ground black pepper
  8. pinch salt
  9. 6 large eggs
  10. 50ml almond milk (or use cows milk if not dairy-free)
Instructions
  1. Peel the onions and slice into crescents. Heat the olive oil in a large skillet over a medium heat and saute the onions for 5 minutes until softened and starting to brown slightly.
  2. Meanwhile, slice the pepper, discarding the stem, seeds and membranes, and cut the courgettes into 4-5mm slices.
  3. Add the red pepper and courgette to the pan with the oregano, paprika and black pepper, and continue to cook, stirring occasionally, for another 5-10 minutes.
  4. Preheat the oven to 180C. Thoroughly grease a quiche dish with olive or coconut oil.
  5. Transfer the cooked onion mixture to the greased dish. Whisk the eggs and milk together and pour over the vegetables.
  6. Bake at 180C for 45-50 minutes, until set, slightly risen, and beginning to brown.
  7. Enjoy!
Notes
  1. If you aren't worried about eating dairy products, feel free to use cows milk in the egg mixture, and grease the dish with butter.
beta
calories
235
fat
16g
protein
12g
carbs
12g
more
Family-Friends-Food http://family-friends-food.com/
I’m not the first blogger to do the Whole30! Here’s a couple of recipes from some of the others:
Watercress salsa verde with BBQ mackerel from Jane at Hedgecombers
Smokey squash frittata from Ceri at Natural Kitchen Adventures

I’m entering this lovely crustless veggie quiche into a number of food blog challenges. They are:
Vegetable Palette, on the theme of glorious reds – thanks to those lovely red peppers – hosted by A2K – A Seasonal Veg Table.  
Extra Veg, hosted & organised by Michelle at Utterly Scrummy and co-organised by Helen at Fuss Free Flavours, since this crustless quiche was packed with veggies and came with a salad on the side!
Simply Eggcellent, hosted by Dom at Belleau Kitchen, which this month is after breakfast dishes. Although I didn’t eat this for breakfast, I’m seriously tempted to make another one just for that purpose!
And finally, Credit Crunch Munch, hosted by Camilla at Fab Food 4 All and co-organised by Helen at Fuss Free Flavours, as all the ingredients for this delicious dish didn’t cost more than a couple of pounds altogether.

  

25 Comments:

  1. Pingback: Crustless quiche with pea, mint and feta - Maison Cupcake

  2. This looks delicious! The kids love quiche so will have to give this recipe a try! Thanks

  3. I love the idea of crustless quiches – more filling less crust seems ideal to me! A belated thank you for linking up to #creditcrunchmunch & #extraveg

  4. Pingback: July's Credit Crunch Munch Roundup - Fab Food 4 All

  5. This looks so delicious – I’ve never made a crustless quiche and really should!. Thanks for entering #CreditCrunchMunch:-)

  6. This sounds delicious! Love that it’s crustless too. Yum!

  7. Crustless Quiche – yum, Thank you so much for sharing with #VegetablePalette.

  8. I think you must be very committed! I follow the 5:2 diet as you know, as well as WW too, but I would find the no dairy for 30 days very hard, and as I am of a cerain age, I need milk and cheese for my bones! But well done you Helen, and also, what a FAB looking quiche too, I am a BIG fan of crust-less quiches, and this one looks amazing! Karen

    • Thanks Karen. No dairy is the hardest part, to be honest – I love milky tea, and yogurt, and cheese… But it’s not as tough as I thought. My Mum is dairy-intolerant and there are lots of other ways to get calcium in your diet – sesame seeds and tahini are packed with it, and she also buys orange juice with added calcium. Not that I’m trying to sell this diet to you! Thanks again, H x.

  9. I love this!… I used to eat a lot of crustless quiches when I was on the Atkins diet but they still had cheese in them. I couldn’t live without the cheese i’m afraid. Lovely colourful quiche! Thanks so much for linking to Simply Eggcellent x

    • Thanks Dom! I really expected that the absence of cheese would be noticed, but honestly, it was delicious without it. Thanks for hosting Simply Eggcellent 🙂

  10. Oooooh another Whole30 convert! A lot of the blogs I read at the minute are doing this. I am getting tempted…It probably wouldn’t be as hard as I think it would as we don’t really have pasta, rice etc and I steer clear of dairy as much as I can due to a mild intolerance to lactose…hmmmm I think I might have just talked myself in to it. Maybe I’ll start with this crustless quiche 😉

    • Good luck if you decide to do it! I haven’t found it too bad so far – I think if you usually cook from scratch and eat a lot of fresh food anyway then it’s ok. I just hope it brings the promised rewards!

  11. I love the idea of crustless so much healthier and full of veggies.

  12. Love a good crustless quiche. I used to make them in mini moulds in batches i advance and then you definitely can enjoy them for breakfast without having to wait for an hour! Best of luck with your whole 30. Its quite the achievement!

  13. Yum, it looks perfectly perfect Helen! I learnt so so much about myself, food and the so called hunger that I used to feed constantly by doing the Whole30 that I am truly one of their biggest fans. Enjoy the clean up and I can’t wait to see what other tasty dishes you come up with 🙂
    Janie x

  14. recipesfromapantry

    Diet or not I want to dig right in. Looks good.

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