This Crustless Veggie Quiche is a wholesome, low-carb option perfect for anyone avoiding gluten or simply looking to load up on veggies. Packed with colorful vegetables and cheesy goodness, it’s light yet satisfying. It’s an easy make-ahead breakfast or lunch that stores and reheats beautifully. Whether you’re meal prepping for the week or serving a crowd at brunch, this no-crust quiche delivers big on flavor and nutrition without the extra carbs from a traditional crust.

FULL RECIPE

Ingredients

• 6 large eggs
• 1 cup milk (dairy or unsweetened plant-based)
• 1 cup shredded cheddar cheese (or any cheese of choice)
• 1 small onion, finely chopped
• 1 cup chopped spinach
• ½ cup chopped bell pepper (any color)
• ½ cup chopped zucchini
• ½ cup sliced mushrooms
• 1 tablespoon olive oil
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon garlic powder
• ¼ teaspoon dried basil (optional)
• Cooking spray or butter for greasing

Directions

1. Preheat the oven to 375°F (190°C). Lightly grease a 9-inch pie dish or similar baking dish.
2. Heat olive oil in a skillet over medium heat. Sauté onions, mushrooms, and bell peppers until softened (about 5 minutes). Add spinach and zucchini; cook for another 2 minutes. Remove from heat.
3. In a large mixing bowl, whisk together the eggs, milk, salt, pepper, garlic powder, and dried basil.
4. Stir in the sautéed vegetables and shredded cheese.
5. Pour the mixture into the greased baking dish.
6. Bake for 35–40 minutes, or until the center is set and the top is golden.
7. Let cool for 5–10 minutes before slicing. Serve warm or at room temperature.

Nutrition Facts

• Calories: 165
• Total Fat: 11g
• Saturated Fat: 4.5g
• Cholesterol: 195mg
• Sodium: 310mg
• Total Carbohydrates: 5g
• Dietary Fiber: 1g
• Sugars: 2g
• Protein: 12g
• Vitamin A: 45% DV
• Vitamin C: 30% DV
• Calcium: 20% DV
• Iron: 8% DV

Health Benefits of a Crustless Veggie Quiche

A crustless veggie quiche offers numerous health benefits, especially for those following a low-carb or gluten-free lifestyle. Without the traditional pastry crust, this dish eliminates unnecessary refined carbohydrates and unhealthy fats. Instead, it provides a nutrient-dense option filled with vegetables, eggs, and cheese. The combination supports heart health, aids in weight management, and contributes to stable blood sugar levels. It’s particularly beneficial for individuals managing diabetes, gluten sensitivity, or those pursuing a ketogenic diet.

Low-Carb Lifestyle Compatibility

This quiche is ideal for anyone on a low-carb diet. By eliminating the crust and loading up on low-glycemic vegetables, it reduces the total carbohydrate intake significantly while still offering fiber and essential nutrients. For those managing carbohydrate-sensitive conditions like insulin resistance or metabolic syndrome, this dish offers a satisfying and flavorful option that won’t spike blood sugar levels.

Perfect for Gluten-Free Diets

Because the recipe omits any flour or crust, it naturally aligns with a gluten-free diet. People with celiac disease or non-celiac gluten sensitivity often struggle to find satisfying baked dishes that don’t contain gluten. This quiche fits that niche perfectly, offering a hearty, baked meal without compromising digestive health or dietary restrictions.

A Great Way to Use Leftover Vegetables

One of the most appealing aspects of this quiche is its versatility in accommodating leftover vegetables. Whether you have half a bell pepper, some spinach that’s about to wilt, or a few mushrooms sitting in the fridge, they can all be added into the mix. This makes the recipe eco-friendly and budget-conscious by reducing food waste while creating a new, delicious meal.

Ideal for Meal Prep and Make-Ahead Meals

Crustless veggie quiche is perfect for busy individuals who need nutritious meals on the go. It stores well in the refrigerator for several days and can be portioned into slices for quick breakfasts or lunches. This convenience supports healthy eating habits, especially for those with limited time during the workweek. It also reheats well in the microwave or oven.

Rich Source of Protein

Eggs are a primary ingredient in this recipe and are an excellent source of high-quality protein. Combined with cheese and nutrient-dense vegetables, each serving delivers a solid dose of protein that supports muscle maintenance, satiety, and metabolic function. It’s a great breakfast option to keep you full and energized until your next meal.

Supports Weight Management Goals

Thanks to its high protein, low carbohydrate, and moderate fat profile, this quiche can be an excellent addition to a weight-loss or weight-maintenance plan. The inclusion of fiber-rich vegetables helps increase satiety, and the absence of a carb-heavy crust keeps the calorie count in check without sacrificing flavor.

Customizable to Your Dietary Needs

This recipe is incredibly flexible. You can easily modify it to suit different dietary needs—vegetarian, keto, paleo, or dairy-free. For instance, swapping dairy cheese for a plant-based alternative or adding different vegetables based on seasonal availability allows you to personalize the quiche to match your lifestyle or dietary plan.

Kid-Friendly and Family-Approved

For parents trying to introduce more vegetables into their children’s diets, this quiche is a sneaky and tasty way to do it. The combination of eggs and cheese tends to appeal to younger palates, and finely chopped vegetables blend in seamlessly. It can be served for breakfast, lunch, or even dinner, making it a family staple.

Nutrient-Dense and Full of Vitamins

Each slice of crustless veggie quiche offers a robust profile of essential nutrients. Vegetables like spinach, bell peppers, and mushrooms provide vitamins A, C, and K, as well as folate and potassium. Eggs add choline, B vitamins, and selenium. This nutritional density supports immune health, bone strength, and cognitive function.

Perfect for Brunch Gatherings

Whether you’re hosting a weekend brunch or a holiday breakfast spread, this quiche fits right in. It’s elegant enough to be served to guests and easy to pair with fresh fruit, a salad, or even a mimosa. Its simplicity in preparation combined with visual appeal and rich flavor makes it a brunch favorite.

Freezer-Friendly for Long-Term Storage

Another perk of this recipe is that it can be frozen and stored for future use. Simply slice and freeze individual portions or the whole quiche. When you’re ready to eat, reheat it in the oven or microwave. This makes it a fantastic option for batch cooking and reducing mealtime stress.

Budget-Friendly Meal Option

Compared to recipes that require specialty ingredients or meats, a crustless veggie quiche is extremely affordable. Eggs and vegetables are often inexpensive, especially when purchased in bulk or seasonally. Making this dish at home can help reduce grocery expenses while still supporting healthy eating.

Great Source of Antioxidants

Thanks to its high vegetable content, this quiche is rich in antioxidants—compounds that protect your cells from oxidative stress. Ingredients like bell peppers and spinach contain vitamin C and flavonoids, which help combat inflammation and reduce the risk of chronic diseases such as heart disease and certain cancers.

Balanced Macronutrient Profile

One of the strongest points of this quiche is its balanced macronutrient distribution. With a healthy combination of protein, fats, and carbohydrates (mainly from veggies), it provides long-lasting energy without blood sugar crashes. This balance makes it suitable for athletes, students, and professionals needing sustained mental and physical performance.

Encourages Seasonal Eating

The recipe encourages creativity and flexibility with vegetables, making it an ideal dish for seasonal eating. You can use summer squash, fall kale, or spring asparagus depending on what’s fresh and local. This not only improves the flavor and nutrition of the dish but also supports environmentally sustainable eating habits.

No Special Equipment Required

You don’t need any fancy kitchen gadgets to make this crustless quiche. A basic mixing bowl, a whisk or fork, a skillet, and an oven-safe baking dish are all that’s needed. This accessibility makes the recipe suitable for beginner cooks, students, or anyone with a modest kitchen setup.

Satisfying Comfort Food Without the Guilt

While traditional quiche can be heavy with butter, cream, and crust, the crustless veggie quiche offers a lighter alternative that still delivers comfort-food satisfaction. The warm, cheesy texture and hearty vegetables feel indulgent without being unhealthy. It’s comfort food you can feel good about eating regularly.

Conclusion

The crustless veggie quiche stands out as a delicious, versatile, and health-conscious meal suitable for a wide audience. From low-carb followers and gluten-free eaters to busy families and brunch hosts, it offers convenience, nutrition, and comfort all in one dish. Its ability to accommodate a wide variety of vegetables and dietary modifications makes it a must-have recipe in any kitchen. Whether you’re looking for a meal prep solution, a healthy breakfast, or a crowd-pleasing brunch option, this quiche checks every box.