Summer Garden Crustless Quiche

Summer Garden Crustless Quiche

Summer is here, and it’s the perfect time to enjoy fresh, seasonal vegetables. One delicious way to use them is by making a Summer Garden Crustless Quiche. This recipe is not only tasty but also a healthy version of a traditional quiche. With its fresh ingredients, this quiche is weight loss-friendly and gluten-free. It’s the ideal dish for meal prep, allowing you to have nutritious meals ready for busy weekdays.

WHY YOU WILL LOVE THIS RECIPE

The Summer Garden Crustless Quiche is a fantastic choice for anyone looking for a lighter option while still enjoying delicious food. It is filled with colorful vegetables like kale, tomatoes, and carrots, making it rich in vitamins and minerals. This dish is also a high protein meal, making it great for weight loss and sustaining your energy throughout the day. Since it doesn’t have a crust, it’s gluten-free and low in carbs, making it suitable for various diets, including those who are diabetic-friendly. Additionally, it’s simple to prepare ahead of time, which means you can enjoy healthy meals all week long.

HOW TO MAKE Summer Garden Crustless Quiche

EQUIPMENT NEEDED

• 9-inch pie dish
• Skillet
• Mixing bowl
• Whisk
• Knife and cutting board

Ingredients You’ll Need:

• 1 teaspoon olive oil, or as needed
• 1 tablespoon olive oil
• 1 yellow onion, minced
• 3 cloves garlic, minced
• 5 cups chopped kale
• 0.25 teaspoon kosher salt
• 2 grinds fresh black pepper, or to taste
• 1 cup diced tomato
• 0.5 cup shredded carrots
• 5 eggs
• 0.75 cup whole milk
• 7.5 ounces shredded Cheddar cheese (such as Sargento® 4 State Cheddar Cheese)
• 0.25 cup chopped flat-leaf parsley

STEP-BY-STEP INSTRUCTIONS:

1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 9-inch pie dish with 1 teaspoon of olive oil.

2. Heat 1 tablespoon of olive oil in a skillet over medium heat; cook and stir onions and garlic in the hot oil until garlic becomes fragrant, about 2 to 3 minutes.

3. Add chopped kale, kosher salt, and black pepper; cook, stirring occasionally, until the kale wilts, which will take about 5 minutes.

4. Stir in the diced tomatoes and shredded carrots into the kale mixture and cook for 5 more minutes. Once cooked, remove the skillet from the heat.

5. In a mixing bowl, whisk together the eggs and milk. Stir in the shredded Cheddar cheese, the kale mixture, and chopped parsley into the egg mixture. Pour the combined mixture into the prepared pie dish.

6. Bake in the preheated oven until the quiche is set in the middle and a knife inserted in the center comes out clean, which will take about 50 minutes. Allow it to cool in the pie dish for 2 to 3 minutes before slicing.

HOW TO SERVE Summer Garden Crustless Quiche

The Summer Garden Crustless Quiche can be served warm or chilled, making it versatile for any meal of the day. For a healthy serving, consider giving yourself a small portion and pairing it with a garden salad on the side. This will add fiber and extra nutrients while also helping manage portion control. You can also include some sliced avocado for healthy fats, or a light vinaigrette to enhance the flavors.

STORAGE & FREEZING: Summer Garden Crustless Quiche

To store leftovers, place your slices of quiche in an airtight container and refrigerate them. It will stay fresh for about 3 to 4 days. You can also freeze it for longer storage—simply wrap individual slices tightly in plastic wrap and then place them in a freezer-safe bag. This way, you will have a gluten-free, healthy, and quick meal option ready for future cravings. When you’re ready to eat, simply reheat in the oven or the microwave.

SERVING SUGGESTIONS

For a balanced meal, serve the Summer Garden Crustless Quiche with a side of roasted vegetables or a light mixed greens salad drizzled with olive oil and lemon juice. This addition will boost the fiber content and increase the nutritional value of your meal.

VARIATIONS

• Healthier Version: Swap out whole milk for almond or oat milk to reduce calories and fat, making it a great option for weight loss.

• High-Protein or Low-Carb Version: Use egg whites instead of whole eggs, or add in cooked turkey bacon or diced chicken breast to boost the protein content further without adding many carbs.

• Air Fryer Version: Preheat the air fryer to 320 degrees F (160 degrees C). Prepare your quiche mixture as described, then pour it into a round air fryer-safe dish. Cook for 25-30 minutes or until set, checking frequently to avoid overcooking.

FAQs

1. Is this quiche suitable for a low-carb diet?
Yes! The Summer Garden Crustless Quiche is a low-carb dish since it does not have a traditional crust. It focuses on veggies and eggs, making it a healthier choice for those watching their carb intake.

2. Can I make this quiche in advance?
Absolutely! This recipe is great for meal prep. You can make it ahead of time, store it in the fridge, and enjoy it throughout the week.

3. How can I store leftover quiche?
To store leftover quiche, place it in an airtight container in the refrigerator for 3 to 4 days. For longer storage, wrap individual slices in plastic wrap and place them in the freezer.

4. Is this recipe heart-healthy?
Yes, this quiche is heart-healthy as it features plenty of vegetables, lean protein, and healthy fats from olive oil. It’s also low in saturated fat, making it a great choice for heart health.

MAKE-AHEAD TIPS FOR Summer Garden Crustless Quiche

To save time during busy weekdays, you can prepare the vegetables ahead of time. Chop the onions, garlic, kale, tomatoes, and carrots a day or two before you plan to make the quiche. Store them in the fridge in airtight containers. On the day you want to bake, it will only take a few minutes to mix everything together and pop it in the oven. This method makes it easy to enjoy a healthy, high-protein meal any day of the week without much hassle.

Now you are ready to create a delicious Summer Garden Crustless Quiche. Enjoy the fresh flavors while nourishing your body with this wholesome dish!

Summer Garden Crustless Quiche

A healthy and delicious crustless quiche filled with seasonal vegetables, perfect for meal prep and weight loss.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 50 minutes mins

Total Time 1 hour hr 5 minutes mins

Servings: 6 servings

Course: Breakfast, Brunch, Lunch

Cuisine: American

Calories: 220

Ingredients Method Notes

Ingredients

  

For the quiche

• 1 teaspoon olive oil, or as needed For greasing the dish
• 1 tablespoon olive oil For cooking
• 1 medium yellow onion, minced
• 3 cloves garlic, minced
• 5 cups chopped kale
• 0.25 teaspoon kosher salt
• 2 grinds fresh black pepper, or to taste
• 1 cup diced tomato
• 0.5 cup shredded carrots
• 5 large eggs
• 0.75 cup whole milk
• 7.5 ounces shredded Cheddar cheese Such as Sargento® 4 State Cheddar Cheese
• 0.25 cup chopped flat-leaf parsley

Method

 

Preparation

1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 9-inch pie dish with 1 teaspoon of olive oil.
2. Heat 1 tablespoon of olive oil in a skillet over medium heat; cook and stir onions and garlic in the hot oil until garlic becomes fragrant, about 2 to 3 minutes.
3. Add chopped kale, kosher salt, and black pepper; cook, stirring occasionally, until the kale wilts, which will take about 5 minutes.
4. Stir in the diced tomatoes and shredded carrots into the kale mixture and cook for 5 more minutes. Once cooked, remove the skillet from the heat.
5. In a mixing bowl, whisk together the eggs and milk. Stir in the shredded Cheddar cheese, the kale mixture, and chopped parsley into the egg mixture.
6. Pour the combined mixture into the prepared pie dish.

Baking

1. Bake in the preheated oven until the quiche is set in the middle and a knife inserted in the center comes out clean, which will take about 50 minutes.
2. Allow it to cool in the pie dish for 2 to 3 minutes before slicing.

Notes

This quiche can be served warm or chilled. For a healthy serving, pair with a garden salad.