Bring on the quiche and hold the carbs with our delicious crustless vegetable quiche…a perfect choice for lunch, brunch, or dinner..

The Backstory: This savory crustless vegetable quiche is so delicious, you won’t even notice that there’s no crust!  It’s that good. The combination of sauteed broccoli, peppers, and onions add a crunchy sweetness to the egg and cheese mixture and the sweet tomatoes just put the whole dish over the top, This recipe was written to serve a crowd (note the 12 servings and 3 pie pans), but you can easily halve this recipe make it for your family in a smaller 9 x 13 baking dish. It’s just that this dish is a crowd-pleaser and once you make it for company or cut up into wedges or squares for a party, you’ll see why the larger size makes sense. It’s one of the first dishes to go at a potluck or family gathering. More of the Backstory after the recipe…

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Crustless Vegetable Quiche - Healthy Option

Cheesy, savory, and full of sauteed veggies, this delicious quiche is a wonderful party dish (it feeds a crowd), pot luck favorite, and even works as a finger-food appetizer. It's so tasty, you'll never notice that it's crustless--you'll be too busy licking your fingers.

Course Breakfast, Brunch, Lunch

Prep Time 10 minutes

Cook Time 40 minutes

Total Time 50 minutes

Servings 12 servings

Ingredients

• 2 tbsp. margarine, soft/tub, zero trans fat
• 1/3 cup dried bread crumbs, whole wheat
• 2 tbsp. canola oil
• 1 1/2 cups onions, chopped
• 1 1/4 quarts broccoli florets
• 3 cups sweet red bell peppers, chopped
• 6 large whole eggs
• 3 1/2 cups egg whites
• 1 1/2 cups low fat milk (1%)
• 3 cups cherry tomatoes
• 1 cup Cheddar cheese
• 1 cup Mozzarella cheese, part-skim

Instructions

1. Spread margarine on the bottoms of 3 10-inch pie plates or one 12 x 20 x 2-1/2 inch pan and sprinkle bottom and sides evenly with breadcrumbs.
2. Heat oil, add onions. Cook until softened. Then add broccoli and peppers and stir-fry until tender-crisp.
3. In a separate bowl, beat together eggs, egg whites and milk.
4. Add the onion-broccoli-pepper mix, sliced cherry tomatoes and cheese to the egg mixture and stir.
5. Add to pie plates or pan and bake at 350 degrees for 40-45 minutes until firm to the touch, knife inserted comes out clean and eggs reach a minimum internal temperature of 180 degrees F for 15 seconds.

…The Backstory continues: You can find other tasty recipes in my latest cookbook, Healthy Meals for Your Busy Life. In my new book, I’ve created a collection of delicious and satisfying meals from Moroccan Fig, Pine Nut, and Black Bean Couscous to Baked Apples — that you can prepare in 30 minutes or less. I know you’ll love them and that they’ll leave you feeling full, satisfied, and happy that you’ve made healthful choices that don’t sacrifice on taste!

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Franceen Friefeld, RD., LD., P.H.Ec.

Franceen is one of country's leading voices in nutrition and health with 30 + years of experience as a senior food management executive, author, speaker, and TV host. Fran's followers adore her because she believes you should be able to have your kugel and not feel guilty about it. Her recipes, humor, and realistic approach to enjoying food and cutting through the hype of fad diets and quick fixes are what make her approach to a balanced lifestyle loved by so many.

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