Quiche recipe is mostly served at time of breakfast. It’s filling and nutritious too. On weekends, I often make a quiche or frittata stuffed with vegetables and cheese that we can enjoy over the next few days. This quiche recipe is a crust-less one, and I used low fat milk, cheese and fat free cottage which is useful when you are counting calories or trying to reduce some weight.
Eggs are the staple diet for breakfast. It’s rich in protein and other vital nutrients. You can make this recipe as healthy you want by adding as many vegetables in it. I had use spinach, mushrooms, tomatoes and bell peppers. You can also use asparagus, any leftovers, Butternut Squash or Zucchini etc. Some people also add Quinoa which automatically increases its nutrient contents in fact it becomes more healthy and filling like a whole meal.
I always made quiche recipe with those unbaked pastry shells which are available in the market. But that weekend I was out of stock and decide to make this recipe which is crust-less plus healthy. Do you know, Spinach is rich in vitamin K, rich in carotenoids, vitamin C and B6? And nonfat cottage cheese has a high content of casein protein (a longer lasting protein) with no added fat.
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Total: 50 minutes
- 7-8 eggs
- 1 ½ Cups Reduced Fat Cheddar Cheese (you can use regular ones too)
- 1 ½ Cups Reduced Fat Monterey Jack Cheese (you can use regular ones too)
- ½ Cup Low Fat Milk
- ½ Cup All-purpose Flour or Quinoa
- 1 Teaspoon Baking Powder
- Salt and Pepper to taste
- 1 (16 Ounce) Container Fat Free Cottage Cheese
- 2 Cups Sautéed Mushrooms
- 2 Cups Blanched Spinach, Squeezed Dry
- 1 Cup Sautéed Diced Onion
- ½ Cup Chopped Fresh Basil
- 1 Cup Roasted Red Peppers, Diced
- ½ cup Tomatoes, Diced
- Preheat oven at 400 degrees F.
- Beat the eggs with milk in a bowl until light.
- Now add the cheeses, flour, baking powder, salt and pepper to this egg mixture and mix well.
- Grease a 3 quart oven proof casserole dish with cooking spray and now arrange the spinach, mushrooms, basil, tomatoes and onions over the bottom.
- Pour the egg mixture over the vegetables, then arrange the roasted peppers on top.
- Bake it for 15 minutes, then reduce the heat to 350 degrees F. and now again bake it for another 25 to 30 minutes or until its set or lightly browned at top. Sprinkle basil on top.
- Give a stand time for 10 minutes, then cut into wedges and serve.