Very Very Low Calorie Quiche Recipes

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CRUSTLESS QUICHE



Crustless Quiche image

This healthy crustless quiche has rich quiche flavor without the fuss of crust! Customize it with broccoli, bacon, spinach- anything you like!

Provided by Erin Clarke / Well Plated

Categories     Breakfast

Time 50m

Number Of Ingredients 15

6 large eggs
2/3 cup whole milk
¼ cup half-and-half
½ teaspoon kosher salt
¼ teaspoon black pepper
1 teaspoon Dijon mustard (optional)
Pinch ground nutmeg (optional)
1 1/2 cups mix-ins of choice: See below for suggestions and ingredient notes for a broccoli bacon version
2/3 cup grated Gruyère cheese (or swap fontina, sharp cheddar, or smoked mozzarella)
2 tablespoons chopped fresh chives
Cooked (crumbled bacon)
Chopped and sautéed broccoli
Caramelized onions
Cubed leftover ham
Roasted vegetables (roughly chopped)

Steps:

  • Place a rack in the center of your oven and preheat the oven to 350 degrees F. Coat a deep 9-inch pie dish with nonstick spray.
  • Prepare any mix-ins (see recipe notes for a broccoli bacon version and the blog post above for more suggestions).
  • In a large mixing bowl, whisk together the eggs, milk, half-and-half, salt, pepper, mustard, and nutmeg.
  • Scatter the mix-ins evenly across the bottom of the prepared pie dish.
  • Sprinkle the cheese on top.
  • Carefully pour the egg mixture into the dish. Place the dish on a rimmed baking sheet. Sprinkle the chives over the top.
  • Bake the quiche on the baking sheet until the center is set, about 35 minutes. It should look puffed and golden at the edges, and when a thin, sharp knife is inserted in the center, the center should be cooked through without visible liquid. Let cool a few minutes. Cut into big wedges. Enjoy warm.

Nutrition Facts : ServingSize 1 (of 4);without mix-ins, Calories 231 kcal, Carbohydrate 3 g, Protein 17 g, Fat 17 g, SaturatedFat 8 g, Cholesterol 279 mg, Sugar 2 g

VERY, VERY LOW-CALORIE QUICHE



Very, Very Low-Calorie Quiche image

If you have done the Hcg VLCD protocol ("Very Low Calorie Diet") you know that staying within 500 calories/day for 21 days is not easy! And because one cannot have more than one sort of vegetable with the two protein meals, things get boring fast. So I've been toying with creating recipes that meet the strict criteria, and this is by far my favorite for a "filling" (okay, maybe not filling, exactly, but nutritious and "legal"!

Provided by La Dilettante

Categories     Breakfast

Time 50m

Yield 6 slices, 6 serving(s)

Number Of Ingredients 11

1/4 cup roasted garlic clove, mashed well
1/4 cup onion, chopped finely
1 cup fresh baby asparagus spear, tough ends removed, chopped coarsely
2 tablespoons vegetable broth
1 teaspoon red pepper flakes
3 teaspoons dried basil
salt
1/2 cup low fat cottage cheese
1/2 cup nonfat milk
1 (16 ounce) carton pasteurized liquid egg-whites
3 whole eggs

Steps:

  • Spray a 9" pie dish with a very small amount of olive-oil spray, and rub with fingers to distribute well, coating surface lightly.
  • In skillet, heat the broth and stem the onion, garlic, and asparagus until soft, adding more broth as needed. Add seasonings and let cool slightly.
  • In a bowl, beat eggs, whites, cottage cheese, and milk until well blended. Add vegetables. Pour into dish, and bake at 350" until puffy and golden (about 40 minutes).

Nutrition Facts : Calories 78.4, Fat 3, SaturatedFat 1, Cholesterol 95.3, Sodium 112, Carbohydrate 6, Fiber 1.1, Sugar 2.6, Protein 7.3

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