Crustless Breakfast Quiche with Vegetables Low Carb Style
There is something deeply satisfying about a warm, golden quiche fresh from the oven. The trouble with traditional versions is that the buttery pastry crust adds a mountain of refined carbs and extra calories before you have even touched the filling. This crustless breakfast quiche with vegetables takes a low carb approach and honestly, once you try it, you will not miss the crust at all. The egg and cottage cheese filling sets beautifully on its own, giving you every bit of that silky, custardy texture you crave in a proper quiche.
This recipe is built around a genuinely nourishing combination of ingredients. A full cup of baby spinach brings iron, folate and fibre to the party. Cremini mushrooms add a deep savoury flavour and a dose of B vitamins. Cherry tomatoes burst with antioxidants like lycopene. Red bell pepper gives sweetness along with a hefty hit of vitamin C. Then we have the base, which combines whole eggs with cottage cheese rather than heavy cream. That swap alone boosts the protein dramatically while cutting the saturated fat and overall calories. Each slice delivers over 17 grams of protein, making this a genuinely filling morning meal that keeps blood sugar stable and hunger at bay for hours.
The preparation could not be more straightforward. You simply saute the vegetables until soft and fragrant, whisk together the egg mixture with cottage cheese, feta and seasoning, then pour it all into a greased baking dish and bake until puffed and set. There is no pastry to roll out, no blind baking, and no fussy technique involved. The whole thing comes together in about 15 minutes of active work, and the oven does the rest. It also happens to be naturally gluten free and keto friendly, which makes it a brilliant option if you are cooking for a mixed group of people with different dietary needs. One dish, everyone happy.
Meal prep is where this quiche really shines. Bake it on a Sunday afternoon and you have a ready protein source waiting for you every weekday morning. Slice it into six portions, wrap them individually, and stack them in the fridge. A quick 90-second reheat in the microwave and breakfast is done. You can change up the vegetables depending on what is in season or what needs using up in the refrigerator, so it never feels repetitive. Courgette, asparagus, roasted sweet potato in small amounts, or even a handful of frozen peas all work beautifully here. This is the kind of recipe that becomes a permanent fixture in your weekly routine once you make it the first time.
Ingredients
- 6 large eggs (free range where possible)
- 3 cup low fat cottage cheese (blended smooth for a silkier texture)
- 1 cup unsweetened almond milk (or any low fat milk of choice)
- 1 cup crumbled feta cheese (reduced fat if available)
- 1 cup baby spinach (roughly chopped)
- 1 cup cremini mushrooms (thinly sliced)
- 1 medium red bell pepper (deseeded and finely diced)
- 1 cup cherry tomatoes (halved)
- 1 medium yellow onion (finely diced)
- 2 cloves garlic (minced)
- 1 teaspoon olive oil (for sauteing)
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- 1 teaspoon fine sea salt (adjust to taste)
- 1 teaspoon black pepper (freshly cracked)
- 2 tablespoons fresh chives (finely sliced, for garnish)
Instructions
- 1
Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius). Lightly grease a 9-inch round baking dish or ceramic pie dish with a small amount of olive oil or cooking spray, making sure to coat the sides well so the quiche releases cleanly.
A ceramic or glass dish holds heat evenly and gives a lovely golden edge to the quiche.
- 2
Place the cottage cheese into a blender or use an immersion blender to blitz it smooth for about 20 seconds. This step removes any lumps and creates a silky, cream-like texture in the final quiche. Set aside.
Skipping this step still works fine but the texture will be slightly more rustic and you may see small white curds in the finished slice.
- 3
Heat the olive oil in a medium non-stick skillet over medium heat. Add the diced onion and cook for 3 minutes, stirring occasionally, until softened and translucent. Add the minced garlic and cook for a further 30 seconds until fragrant.
- 4
Add the sliced mushrooms and diced red bell pepper to the skillet. Cook for 4 to 5 minutes, stirring occasionally, until the mushrooms have released their moisture and the pepper has softened slightly. Stir in the chopped spinach and cook for 1 minute until just wilted. Remove the skillet from the heat and set aside to cool for a few minutes.
Letting the vegetables cool briefly before adding them to the egg mixture prevents the eggs from beginning to cook prematurely.
- 5
In a large mixing bowl, whisk together the 6 eggs, blended cottage cheese, almond milk, dried thyme, smoked paprika, salt and black pepper until fully combined and smooth. Taste the mixture and adjust seasoning if needed.
A thorough whisk here incorporates air into the eggs, helping the quiche puff up slightly as it bakes.
- 6
Fold the sauteed vegetable mixture into the egg mixture, stirring gently to distribute everything evenly. Crumble in three quarters of the feta cheese and stir once more. Pour the entire mixture into your prepared baking dish, spreading it out gently with a spatula.
- 7
Scatter the halved cherry tomatoes cut side up across the top of the quiche. Crumble the remaining feta over the surface for a little extra flavour and a pretty finish.
Pressing the tomatoes very gently into the surface helps them stay in place and caramelise nicely on top during baking.
- 8
Bake in the preheated oven for 35 to 40 minutes, until the centre is fully set and no longer jiggles when you gently shake the dish. The top should be lightly golden. If it is browning too quickly, loosely tent a piece of foil over the top for the final 10 minutes.
To double check doneness, insert a thin knife into the centre. It should come out clean with no liquid egg clinging to it.
- 9
Remove the quiche from the oven and allow it to rest for at least 5 minutes before slicing. This resting time helps the custard finish setting and makes cutting neat slices much easier. Scatter fresh chives over the top just before serving.
Nutrition per serving
178kcal
Calories
17g
Protein
5g
Carbs
9g
Fat
1g
Fibre
3g
Sugar
390mg
Sodium
Pro Tips
- ✓
Use a sharp knife or a bench scraper to slice cleanly through the quiche rather than pressing down, which can cause the filling to crumble.
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Squeezing out any excess moisture from the sauteed mushrooms before mixing them in prevents a watery quiche.
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Cottage cheese is the secret protein booster here. Full fat works too but low fat keeps the calories down without sacrificing creaminess.
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Room temperature eggs whisk more smoothly and create a more even custard than cold eggs straight from the fridge.
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Leftover slices reheat brilliantly in a dry skillet over low heat for 3 to 4 minutes, which keeps the edges slightly crisp rather than soggy.
Frequently Asked Questions
Variations
- •
Mediterranean Style
Swap the mushrooms for sliced kalamata olives and artichoke hearts. Add a teaspoon of dried oregano to the egg mixture and use a generous crumble of feta on top. The result is boldly flavoured and incredibly satisfying.
- •
Turkey Sausage and Kale
Brown 150 grams of ground turkey sausage in the skillet first, breaking it up well, then remove and set aside. Saute the onion and garlic as usual, replace the spinach with finely chopped curly kale, and fold the cooked turkey through the egg mixture along with the vegetables for a heartier, higher protein version.
- •
Dairy Free Version
Replace the cottage cheese with silken tofu blended smooth. Use unsweetened oat milk or coconut milk instead of almond milk, and swap the feta for a dairy free feta-style cheese or simply leave it out and add a tablespoon of nutritional yeast for a cheesy, savoury depth of flavour.
- •
Spicy Southwestern
Add half a finely diced jalapeno and a quarter cup of drained black beans to the vegetable mix. Season with cumin and coriander instead of thyme and paprika. Top with sliced avocado and a squeeze of lime juice just before serving for a vibrant, flavour-packed result.
Substitutions
- •Cottage cheese → Silken tofu or ricotta cheese (Silken tofu makes this dairy free. Ricotta adds a richer, creamier texture and slightly more fat. Both blend smoothly and set well in the oven.)
- •Almond milk → Skimmed dairy milk or oat milk (Any unsweetened milk alternative works here. Oat milk adds a very slight sweetness. Full fat dairy milk increases calories and fat slightly.)
- •Feta cheese → Goats cheese or reduced fat cheddar (Goats cheese gives a tangy, creamy flavour. Grated cheddar melts more completely and creates a golden top. Either works brilliantly in this recipe.)
- •Cremini mushrooms → Portobello or shiitake mushrooms (Portobello mushrooms give a meatier, more substantial bite. Shiitake add a deeper umami richness. Both should be sliced and sauteed until moisture is released before using.)
- •Baby spinach → Frozen spinach or finely chopped kale (If using frozen spinach, thaw completely and squeeze out all excess water before adding to the vegetables. Kale should be stripped from its stem and finely chopped, then cooked slightly longer to soften.)
🧊 Storage
Store cooled quiche slices in an airtight container in the refrigerator for up to 4 days. Keep slices separated with a small piece of baking paper to prevent sticking. Reheat in the microwave on medium power for 90 seconds or until piping hot throughout. For best texture, reheat in a dry non-stick pan over low heat for 3 to 4 minutes per side.
📅 Make Ahead
This quiche is an ideal meal prep recipe. Bake the full quiche up to 2 days ahead and store whole, covered tightly with foil, in the fridge. Slice as needed. Alternatively, pre-saute all the vegetables up to 24 hours ahead and store in a sealed container in the fridge, then whisk together the egg mixture and bake fresh the next morning, reducing your active morning time to just 10 minutes.
