Crustless Vegetable Quiche

Vegetable Quiche

Pretty, tasty and filling, this low-calorie, high-protein vegetable quiche is ideal for a meatless dinner or for brunch. Leftovers are great as a quick breakfast or snack.

Crustless Vegetable Quiche
 
Prep and Cool time
Cook time
Total time
 
Author:
Recipe type: Entree, Low-Carb, Vegetarian
Yield: 12 slices
Ingredients
  • Nonstick olive oil spray
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 1 teaspoon kosher salt, divided
  • ½ teaspoon kosher salt
  • 1 tablespoon minced garlic
  • 1 teaspoon dried oregano
  • 1 lb. frozen veggie mix (mine had carrots, peas, green beans and corn)
  • 2 cups plain low fat Greek yogurt
  • 3 large eggs, lightly beaten
  • ¼ teaspoon black pepper
  • ½ cup grated Parmesan
  • ¼ cup white whole-wheat flour
Instructions
  1. Preheat oven to 350 degrees F. Spray a 9 X 13-inch baking dish with nonstick olive oil spray.
  2. Heat the olive oil in a large, deep skillet over medium-high heat, about 2 minutes. Add the onion and ½ teaspoon kosher salt. Sauté, stirring occasionally, until translucent, about 3 minutes.
  3. Add the garlic and cook 1 more minute. Add the oregano and cook 30 seconds, stirring.
  4. Add the frozen vegetables and cook, stirring occasionally, just until no longer frozen, about 5 minutes. Remove from heat.
  5. In a large bowl, whisk together the yogurt, eggs, ½ teaspoon kosher salt and black pepper. Add the Parmesan and the flour. Stir in the slightly-cooled vegetable mixture, mixing well to combine.
  6. Pour the mixture into the prepared baking dish. Bake 50 minutes, until golden brown, set, fragrant, edges are pulling away from pan, and a toothpick inserted in center comes out clean.
  7. Allow to cool 5 minutes in baking dish, then invert onto a large cutting board, and from that onto a second cutting board. Cut into squares, using a sharp knife, and transfer the squares to a wire rack for 5 for minutes to ensure a non-soggy bottom.
Nutrition Per Serving
Serving size: 1 slice; Calories: 113; Fat: 5g; Carbohydrates: 8g; Sugar: 2g; Sodium: 332mg; Fiber: 2g; Protein: 9g

 
Vegetable Quiche

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