Crustless Vegetable Breakfast Quiche (Low Calorie, High Protein)
If you have been searching for a morning meal that feels indulgent but works hard for your health goals, this crustless vegetable breakfast quiche is exactly what your weekly rotation needs. Skipping the pastry shell is not a compromise, it is a genuinely smart upgrade. You lose the refined flour and saturated fat that a traditional crust brings, and what you gain is a lighter, cleaner dish that lets the vegetables and eggs truly shine. Each slice clocks in at around 128 calories, making this one of the most satisfying low calorie breakfast options you can batch cook on a Sunday afternoon.
The secret to keeping this quiche filling without adding unnecessary calories lies in the combination of whole eggs and egg whites. Whole eggs bring richness and nutrients like choline and vitamin D, while the extra egg whites bump up the protein content without adding fat. Cottage cheese is stirred directly into the egg mixture, and before you raise an eyebrow, trust the process. It melts seamlessly into the filling as it bakes, adding a creamy texture and a serious protein boost that you simply cannot get from milk alone. The result is a quiche that holds together beautifully, slices cleanly, and keeps you full well past mid-morning.
For the vegetables, this recipe uses a colourful combination of baby spinach, roasted red pepper, courgette, spring onions, and cherry tomatoes. Each one was chosen with purpose. Spinach adds iron and folate. Courgette brings volume and moisture without extra calories. Roasted red peppers deliver a gentle sweetness and a hit of vitamin C. Cherry tomatoes add a burst of brightness to every bite, and spring onions give that mild savoury depth that pulls everything together. A small amount of reduced-fat feta is crumbled over the top before baking, just enough to add a salty, tangy note without tipping the calorie count. The vegetables are lightly sauteed before going into the dish, which removes excess moisture and concentrates their flavour, so your quiche sets firmly rather than turning watery in the oven.
This crustless vegetable breakfast quiche is a genuine meal prep hero. Make one on Sunday and you have six slices ready to grab throughout the week. It reheats beautifully in the microwave in under two minutes, or you can enjoy it cold straight from the fridge if your mornings are particularly rushed. It is naturally gluten free, and with a few simple swaps detailed below, it can easily be adapted for dairy-free diets too. This is the kind of recipe that becomes a permanent fixture once you try it, not because it is trendy, but because it is genuinely delicious, endlessly adaptable, and built around ingredients that make your body feel good.
Ingredients
- 3 large whole eggs
- 4 large egg whites (from fresh eggs or a carton)
- 150 g low-fat cottage cheese (blended smooth for best texture)
- 60 ml unsweetened almond milk (or any low-fat milk of choice)
- 1 tsp olive oil (for sauteing vegetables)
- 2 medium spring onions (finely sliced, white and green parts)
- 1 small courgette (about 150g, grated and squeezed dry)
- 80 g roasted red peppers (from a jar, drained and roughly chopped)
- 80 g baby spinach (roughly chopped)
- 100 g cherry tomatoes (halved)
- 2 cloves garlic (minced)
- 40 g reduced-fat feta cheese (crumbled, for topping)
- 1 tsp dried oregano
- 1 tsp smoked paprika
- 1 tsp black pepper (freshly ground)
- 1 tsp fine sea salt
- 1 tbsp fresh flat-leaf parsley (chopped, for garnish, optional)
Instructions
- 1
Preheat your oven to 180 degrees Celsius (160 fan, 350 Fahrenheit). Lightly spray a 9-inch ceramic or glass pie dish with cooking spray and set aside.
Avoid dark metal tins as they can cause the edges to overbrown before the centre sets.
- 2
Grate the courgette and place it in a clean tea towel or a few layers of kitchen paper. Squeeze firmly over the sink to remove as much moisture as possible. This step is important for preventing a soggy quiche.
You should be able to squeeze out about 2 to 3 tablespoons of liquid from the courgette.
- 3
Heat the olive oil in a non-stick frying pan over medium heat. Add the spring onions and garlic and cook for 1 to 2 minutes until softened. Add the squeezed courgette and cook for a further 3 minutes, stirring occasionally. Add the baby spinach and stir until wilted, about 1 minute. Remove from the heat and allow to cool slightly.
Letting the vegetables cool before adding them to the egg mixture prevents the eggs from starting to cook prematurely.
- 4
In a blender or using a hand blender, blend the cottage cheese until completely smooth. This ensures there are no lumpy curds in the finished quiche.
If you do not have a blender, whisk the cottage cheese very vigorously or press it through a fine sieve.
- 5
In a large mixing bowl, whisk together the whole eggs, egg whites, blended cottage cheese, and almond milk until well combined. Season with salt, black pepper, smoked paprika, and dried oregano. Whisk again to distribute the seasoning evenly.
- 6
Stir the sauteed vegetable mixture and the chopped roasted red peppers into the egg mixture. Pour everything into the prepared pie dish, spreading the vegetables evenly.
Use a spoon to gently redistribute any vegetables that float to one side.
- 7
Scatter the halved cherry tomatoes over the top of the quiche, cut side up, pressing them in very gently. Crumble the reduced-fat feta evenly over the surface.
Placing the tomatoes cut side up helps them roast gently rather than releasing too much liquid into the quiche.
- 8
Bake in the preheated oven for 35 to 40 minutes, until the centre is just set and the top is lightly golden. A skewer inserted into the centre should come out clean.
Check at the 30-minute mark. If the edges are browning too quickly, loosely cover with a small sheet of foil and continue baking.
- 9
Remove from the oven and allow the quiche to rest for at least 5 minutes before slicing. This rest time helps the filling firm up so slices hold together neatly. Scatter fresh parsley over the top if using, and serve.
Use a sharp, thin knife and a gentle sawing motion to get clean slices.
Nutrition per serving
128kcal
Calories
13g
Protein
6g
Carbs
5g
Fat
2g
Fibre
4g
Sugar
310mg
Sodium
Pro Tips
- ✓
Always squeeze your grated courgette dry. It is the single most important step for a firm, non-watery quiche.
- ✓
Blending the cottage cheese smooth before adding it is the trick to a silky, creamy filling that nobody will identify as low calorie.
- ✓
Do not skip the resting time after baking. Five minutes makes the difference between a quiche that slices cleanly and one that falls apart.
- ✓
For a deeper savoury flavour, add a tablespoon of nutritional yeast to the egg mixture. It adds a subtle cheesy note with no extra fat.
- ✓
If your oven runs hot, start checking the quiche at 30 minutes to avoid overcooking, which can make the eggs rubbery.
- ✓
Room temperature eggs blend more evenly than cold ones straight from the fridge, giving a smoother final texture.
Frequently Asked Questions
Variations
- •
Mediterranean Style
Swap the courgette for chopped artichoke hearts and add a handful of sliced Kalamata olives. Use fresh thyme instead of oregano and increase the feta to 50 grams for a bolder Mediterranean flavour.
- •
Spicy Tex-Mex
Omit the oregano and feta. Use diced jalapeño, black beans (well drained, about 60 grams), sweetcorn, and top with a small amount of reduced-fat cheddar. Serve with salsa and a wedge of lime.
- •
Mushroom and Thyme
Replace the courgette and roasted peppers with 200 grams of sliced chestnut mushrooms, sauteed until golden. Add fresh thyme leaves and a teaspoon of Dijon mustard to the egg mixture for an earthy, aromatic result.
- •
Dairy-Free Version
Replace the cottage cheese with blended firm silken tofu and use a dairy-free feta alternative or simply leave the topping cheese out. The texture remains creamy and the protein content stays high.
Substitutions
- •Cottage cheese → Firm silken tofu, blended smooth (Use the same quantity. This makes the recipe fully dairy free while keeping a similar creamy texture and good protein content.)
- •Almond milk → Semi-skimmed dairy milk or oat milk (Any low-fat milk works here. Oat milk adds a very subtle sweetness. Use the same quantity.)
- •Reduced-fat feta → Reduced-fat goat's cheese or nutritional yeast (Goat's cheese gives a creamier finish. Nutritional yeast (2 tablespoons) keeps it dairy free with a savoury cheesy flavour.)
- •Roasted red peppers from a jar → Freshly roasted red pepper (Halve a fresh red pepper, brush with oil, and roast at 200 degrees Celsius for 20 minutes until charred. Peel and chop before using.)
- •Baby spinach → Kale or Swiss chard (Remove tough stems and chop finely. Saute for an extra minute compared to spinach as these leaves are firmer.)
🧊 Storage
Allow the quiche to cool completely, then cover the dish tightly with cling film or transfer slices to an airtight container. Store in the refrigerator for up to 4 days. To freeze, wrap individual slices in cling film and place in a freezer-safe bag or container for up to 2 months. Thaw overnight in the fridge before reheating.
📅 Make Ahead
This quiche is an excellent make-ahead breakfast. Bake it fully on the weekend, slice into 6 portions, and refrigerate. Each morning, simply reheat a slice for 60 to 90 seconds in the microwave. You can also prepare the sauteed vegetable mixture up to 2 days in advance and store it in the fridge, then assemble and bake when needed.
