Crustless Quiche

by Jessica Perelli

Photo courtesy Nora Zelluk


  • 1/4 c. diced onion
  • 1/2 tsp. dried basil
  • 1/2 tsp. dried oregano
  • 1/2 c. chopped mushrooms
  • 1 c. fresh spinach
  • Salt and pepper
  • 2 eggs or 1/2 c. egg substitute
  • 2 large egg whites
  • 1/4 c. skim milk
  • 2 Tbs. fat-free half & half
  • 1 medium tomato
  • 1 oz. fat-free cream cheese


  • Preheat oven to 350 degrees.
  • Coat small frying pan with cooking spray. Add onion to pan, and sauté with basil and oregano over medium heat until soft, about 5 minutes. Add the mushrooms, spinach, salt and pepper to taste, and cook an additional 3 to 5 minutes or until soft.
  • In a medium bowl, whisk together the egg (or egg substitute) and egg whites, milk and half-and-half.
  • Slice four thin round slices from the tomato; set the slices aside. Chop the remaining tomato into small cubes.
  • Add the cooked vegetable mixture and the chopped tomatoes to beaten egg mixture.
  • Coat a 9-inch pie pan with cooking spray and pour in the quiche mixture. Drop small pieces of the cream cheese throughout the quiche mixture. Lay the tomato slices on top.
  • Bake in a 350-degree oven for 30 to 40 minutes. Before removing from oven, gently shake the pie dish; if the quiche is done, the center will appear firm. Serves 2.

Serves 2.

Nutrition information:
Total servings: 2
Per serving: calories (kcal) 144, fat (g) 2.8, protein (g) 15.8, carbohydrates (g) 14, fiber (g) 4.5, Sodium (mg) 432

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