No Crust Quiche
A few years ago I found out I needed to remove gluten from my diet in order to lower a cancer marker. If you’ve read my health journey then it comes as no surprise that I didn’t want to increase my risk of cancer on top of everything else! So – no gluten. And, for the most part I haven’t really missed it. Today there are so many gluten free options that it’s pretty easy to make substitutions. But, I’ve never really liked a quiche. I feel like the crust just gets in the way of all the deliciousness. Obviously making a crustless quiche was on my agenda.
Now, with a bit more free time, I’ve really enjoyed creating a delicious no crust quiche. So, I decided it was time to share the recipe.
A few notes are in order when it comes to making a no crust quiche.
First, you don’t need as much moisture as a traditional quiche. If you try to just substitute a regular quiche recipe it’ll probably end up too runny.
Second, load up with any vegetables you like. Personally I found that using frozen spinach or asparagus was easiest year round. But, the best crustless quiche uses fresh ingredients. So, when in season chop up fresh veggies. I’ve also found zucchini very tasty. Don’t feel stuck with a red pepper . . . no crust quiche doesn’t mean no flavor quiche, so use a pablano or green pepper. Enjoy whatever fresh veggies you have available.
Third, any milk alternative works fine. Personally, my body doesn’t like cows milk so I tested out a number of different options in the milk alternative world. If you prefer a thinner consistency of milk alternative (like rice) maybe use a bit less than 1/2 cup. If you prefer a thicker consistency of milk alternative (like coconut) use the full 1/2 cup. The no crust quiche even works using water in place of the milk. The point is to beat the eggs and liquid so they are super fluffy making a beautiful crustless quiche. The flavor will suffer a little with water though.
Fourth, don’t forget to let those chopped onions and minced garlic sit before cooking in order to bring out all the health benefits. If you’re going crustless you’re looking for healthy so don’t skip the easy health benefits. If this is a new concept to you, check out this post that explains the science behind letting onions and garlic rest.
Fifth, cheese is really optional with a crustless quiche. I think the heaviness of a regular quiche with crust lends itself to needing a heavier top, like cheese, for balance. But a no crust quiche doesn’t need the extra weight. So, if you’re watching your calories, skip the cheese and trust me, you won’t miss it.
Crustless Quiche Recipe
- 1 Tbs coconut oil
- 1 small onion
- 2 cloves garlic
- 8 brown mushrooms
- 1 red pepper
- 1 package (10 oz) organic, frozen spinach or asparagus
- 2 eggs
- 3 egg whites
- 1/2 cup milk or milk alternative
- 1/4 cup shredded raw cheese (optional)
- salsa (optional)
- Preheat oven to 350 degrees.
- Chop onions and mince garlic. Allow to rest for 5-10 minutes.
- Slice mushrooms and chop red pepper.
- Thaw spinach or asparagus by placing in strainer and running water over it until thawed. If spinach, use the back of a spoon to squeeze out most of the liquid. If asparagus, roll in paper towels. Chop asparagus.
- Beat eggs and egg whites with the milk until light yellow and frothy.
- Heat oil over medium heat in a 10″ skillet. Add the onion and mushrooms. Cook, stirring, for 2 minutes.
- Add garlic and red peppers. Cook, stirring, for another minute.
- Stir in spinach or asparagus.
- Reduce heat to low.
- Pour egg mixture over spinach in skillet. Cook for 5-7 minutes without stirring. Mixture should be cooked on the bottom and almost set on top.
- Sprinkle with cheese if using.
- Bake in the oven for 5-10 minutes. Eggs should be set and cheese melted.
- Serve topped with salsa.