Crustless Quiche
Crustless quiche with sautéed mushrooms, spinach, part-skim mozzarella and Parmesan, baked in a pie plate for breakfast or meal prep. About 5 g of carbohydrate and 12 g of protein per wedge.
One serving
One serving is ⅙ of a 9-inch quiche. Prep 15 min · Cook 32 min · Rest or chill 10 min.
Steps
Heat the oven to 350°F (175°C), grease a 9-inch pie plate and let the oven preheat for 15 minutes.
Heat the olive oil in a skillet and cook the onion and mushrooms until browned, about 6 minutes. Add the baby spinach and stir until wilted, about 1 minute. Spread the vegetables in the pie plate.
Whisk the eggs, milk, nutmeg, salt, black pepper and mozzarella and pour over the vegetables. Sprinkle with the Parmesan.
AI-generated illustrative image. Bake until the center is just set, a thermometer in the center reads 160°F (71°C) and the top is golden, about 32 minutes.
Let it rest for 10 minutes before cutting it into 6 wedges.
On the plate
A breakfast with the protein built in: one wedge has about 5 g of carbohydrate and 12 g of protein. Add fruit or whole-grain toast if you want a carbohydrate food.
Nutrition
| Nutrient | Per serving (1/6 of recipe) |
|---|---|
| Calories (kcal) | 149 |
| Total carbohydrate | 5 g |
| Dietary fiber | <1 g |
| Total sugars | 3 g |
| Protein | 12 g |
| Total fat | 9 g |
| Saturated fat | 3 g |
| Sodium | 280 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| olive oil Olive oil | 9 g | 0.0 g | “Oil, olive, salad or cooking”, USDA SR Legacy, FDC ID 171413 |
| onion Onion, raw | 75 g | 7.0 g | “Onions, raw”, USDA SR Legacy, FDC ID 170000 |
| mushrooms Mushrooms, white, raw | 150 g | 4.9 g | “Mushrooms, white, raw”, USDA SR Legacy, FDC ID 169251 |
| baby spinach Spinach, raw | 85 g | 3.1 g | “Spinach, raw”, USDA SR Legacy, FDC ID 168462 |
| eggs Egg, whole, raw | 300 g | 2.2 g | “Egg, whole, raw, fresh”, USDA SR Legacy, FDC ID 171287 |
| milk Milk, 1% | 180 g | 9.0 g | “Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D”, USDA SR Legacy, FDC ID 170872 |
| mozzarella Mozzarella, part-skim milk | 56 g | 1.6 g | “Cheese, mozzarella, part skim milk”, USDA SR Legacy, FDC ID 170847 |
| Parmesan Parmesan, grated | 20 g | 2.8 g | “Cheese, parmesan, grated”, USDA SR Legacy, FDC ID 171247 |
| nutmeg Nutmeg, ground | <1 g | <1 g | “Spices, nutmeg, ground”, USDA SR Legacy, FDC ID 171326 |
| salt Salt | 1 g | 0.0 g | “Salt, table”, USDA SR Legacy, FDC ID 173468 |
| black pepper Black pepper, ground | <1 g | <1 g | “Spices, pepper, black”, USDA SR Legacy, FDC ID 170931 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: nutmeg (); salt (); black pepper ().
Calculation engine v1.3.0.
Swaps and variations
- Other vegetables
- Use 2 cups roasted broccoli or bell peppers instead of the mushrooms and spinach.
Storage
Refrigerate within 2 hours, up to 4 days, or freeze wedges up to 2 months. Reheat to 165°F (74°C), about 60 seconds in the microwave.
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/crustless-quiche. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about crustless quiche.
How do you keep crustless quiche from being watery?
Cook the vegetables first so their liquid evaporates before baking.
How many carbohydrates are in crustless quiche?
About 5 g per wedge, with 12 g of protein. Leaving out the pastry crust removes most of the carbohydrate a quiche usually has.
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