slimming Crustless Quiche

• Yields: 6 generous slices

• Prep Time: 20 minutes

• Cook Time: 40-45 minutes

• Cooling Time: 15 minutes

• Total Time: 1 hour 20 minutes

• Recipe Intensity: Easy – Perfect for beginner cooks and busy weeknights.

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Ingredients

• 6 large eggs

• 1 cup (240ml) semi-skimmed milk

• 1/2 cup (120g) fat-free plain Greek yogurt

• 1 cup (120g) reduced-fat sharp cheddar cheese, grated

• 1 small onion, finely diced

• 1 red bell pepper, finely diced

• 2 cups (approx. 150g) fresh spinach, roughly chopped

• 4 slices (120g) lean ham, diced (optional)

• 1 tsp olive oil

• 2 cloves garlic, minced

• 1 tsp Dijon mustard

• 1/2 tsp smoked paprika

• Salt and freshly ground black pepper to taste

• Fresh chives or parsley, for garnish (optional)

Kitchen Equipment:

• 9-inch pie dish or quiche pan

• Large mixing bowl

• Whisk

• Frying pan

• Chopping board and knife

• Measuring cups and spoons

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Instructions

Step 1: Prepare the Vegetables

Preheat your oven to 180°C (350°F / Gas Mark 4). Lightly spray your pie dish with low-calorie cooking spray.

Heat the olive oil in a frying pan over medium heat. Add the diced onion and red bell pepper and sauté for 5-7 minutes, until they have softened and the onion becomes translucent. Add the minced garlic and chopped spinach and cook for a further 2-3 minutes, until the spinach has wilted and any excess liquid has evaporated. Set this mixture aside to cool slightly.

Step 2: Create the Custard Base

In your large mixing bowl, crack in the 6 eggs. Whisk them vigorously until the yolks and whites are fully combined and the mixture is slightly frothy. This incorporates air, leading to a fluffier quiche.

Add the milk, Greek yogurt, and Dijon mustard to the eggs. Whisk again until the mixture is smooth and uniform. The Greek yogurt is our secret weapon—it adds a fantastic tang and creaminess without the need for heavy cream.

Step 3: Combine the Fillings

To the egg custard, add the slightly cooled vegetable mixture, the diced ham (if using), and about 3/4 of the grated cheddar cheese. Season generously with salt, black pepper, and the smoked paprika. Gently stir everything together until all components are evenly distributed.

Step 4: Bake to Perfection

Pour the entire quiche mixture into your prepared pie dish. Spread it out evenly with a spatula. Sprinkle the remaining 1/4 cup of grated cheese over the top. This will create a beautifully golden and cheesy crust.

Place the dish in the preheated oven and bake for 40-45 minutes. The quiche is done when the top is deep golden brown, the centre is fully set, and a knife inserted into the middle comes out clean. The quiche may puff up slightly—this is normal and it will settle as it cools.

Step 5: Rest and Serve

Remove the quiche from the oven and allow it to rest in the dish for at least 15 minutes before slicing. This resting period is crucial as it allows the custard to firm up fully, making it much easier to cut into neat slices.

Garnish with fresh chives or parsley for a pop of colour and freshness. Serve warm with a side salad for a complete lunch or dinner, or enjoy a slice cold straight from the fridge for a quick, protein-rich breakfast.

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Notes & Variations

• Vegetable Swaps: Feel free to use mushrooms, courgette (zucchini), broccoli, or cherry tomatoes. Just ensure you sauté any water-rich vegetables to remove excess moisture and prevent a soggy quiche.

• Make it Vegetarian: Simply omit the ham. You could add a pinch of chilli flakes for a bit of heat.

• Dairy-Free Option: Use unsweetened almond milk and a dairy-free yogurt and cheese alternative.

• Storage: Once cooled, store leftover quiche in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 3 months. Defrost overnight in the fridge and reheat in the microwave or a warm oven.

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Nutrition Information

(Please note: The following is an estimated nutritional calculation. Values may vary based on specific ingredients used.)

Why This Recipe is a Nutritional Winner:
This Crustless Quiche is a powerhouse of high-quality protein from the eggs and Greek yogurt, which will keep you feeling full and satisfied for hours. By removing the pastry crust, we significantly reduce the calories and refined carbohydrates, making it an excellent choice for weight management or a low-carb lifestyle. It’s also packed with vitamins A and C from the bell peppers and spinach, and provides a good source of calcium.

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The Last of the Recipe: A Final Thought

This Slimming Crustless Quiche is more than just a recipe; it’s a testament to how simple, whole ingredients can come together to create something truly special and nourishing. It proves that “slimming” food doesn’t have to be bland or restrictive. It’s about smart choices, vibrant flavours, and creating meals that support your well-being without sacrificing an ounce of enjoyment.

So, whether you’re serving it at a brunch with friends, packing it for a work lunch, or simply treating yourself to a hassle-free dinner, this quiche is a reliable, delicious, and healthy choice. We hope it earns a cherished spot in your weekly recipe rotation. Happy cooking