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Crustless Quiche

IntoFit | October 27th, 2008 | Recipes and Meal Ideas | 7 Comments »

I love this recipe because it’s rich in protein and high in calcium.

  • Did you know that your body actually uses the most energy to digest protein? This means you burn more calories digesting protein then you do digesting carbohydrates or fat! And because it takes longer to digest, you stay fuller longer too!

Make this the night before and pack two slices for lunch the next day. It’s good served warm or cold!

Zucchini, Mushroom and Asiago Quiche

Oven at 350, Serves 4. Makes 8 slices

  • 1 Tbsp light butter
  • 1 small onion
  • 2 medium zucchini’s, grated
  • 1 cup button mushrooms, sliced
  • 2 garlic cloves, minced
  • 1 cup Non Fat Milk
  • 1 1/2 tsp Nutmeg

  1. Melt light butter in a pan on medium heat.
  2. Sauté diced onions and garlic, add mushroom and zucchini.
  3. Once the vegetables become soft add your milk and nutmeg.
  4. Allow your mixture to come to a boil and then simmer on low for 5- 7 minutes.
  5. Cool.
  • 6 egg whites
  • 3 eggs
  • 2 ounces Asiago Cheese, grated
  • Salt and Pepper to taste (the cheese is already salty so you don’t need much)
  1. Whisk  your egg whites and eggs together.
  2. Stir in your Asiago cheese.
  3. Salt and pepper your mixture to taste.
  4. Fold in your cooled milk mixture.
  5. Spray a pie plate with olive oil spray.
  6. Pour in your egg mixture.
  7. Bake at 350 for 45 minutes.

*Nutritional Information2 slices of quiche. Makes 8 slices.

Calories Carbohydrates Protein Fat Fiber
192 10.5 16.9 9.4 2.4

  • High in Calcium at 227.8 mg a serving
  • 15560 Steps.

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7 Responses to “Crustless Quiche”

  1. Anonymous says:
    October 28, 2008 at 11:01 am

    This looks yummy.
    How much is 2 ounces of cheese – do you know how much that is in a measuring cup (grated)?
    Did you ever try with mozzarella cheese or do you really need asiago?
    Thanks.

  2. Jessica says:
    October 28, 2008 at 4:08 pm

    Hi!
    2 ounces is approximately 1/2 of shredded cheese. I would stick with parmesan or asiago as they have a distinctive flavors that REALLY work in the quiche. I think you could use Mozzarella, but it would not be a delicious.
    I made this last night and instead of zucchini, mushrooms and asiago I used:
    Feta Cheese
    Yellow Pepper
    Artichoke hearts
    Sun dried tomatoes
    Oregano and Basil
    It was delicious.

  3. Healthy Dinner Ideas « IntoFitness says:
    February 17, 2010 at 2:00 am

    [...] Crust-less Quiche and Quinoa Salad [...]

  4. Aman says:
    February 19, 2010 at 5:40 pm

    The crustless quiche tasted way better on day 2… but I would for sure reduce the nutmeg even more so than I did already. Or just substitute it all together with a more savory spice.

  5. IntoFit says:
    February 20, 2010 at 9:53 am

    Thanks for trying the quiche! Yes- for sure- reduce that nutmeg if your not a fan. You can even eliminate it if you want. As you can tell, I am a fan of the nutmeg :-) But I don’t think the quiche NEEDS it.

  6. 10 Healthy Lunch Ideas « IntoFitness says:
    March 2, 2010 at 1:56 am

    [...] at the beginning of the week and take 2 slices with you to work along with a soup or a salad.  CLICK HERE for my favorite crust-less quiche [...]

  7. Into Fitness » Blog Archive » Lunch Club says:
    January 4, 2011 at 8:49 am

    [...] Crust-less Quiche – Here is my favorite recipe! [...]

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