PF
Delicious spinach and cheese quiche with cherry tomatoes on a white background, perfect for any meal.
Stovetop~55 minComplexity

Crustless Quiche

At 14g protein and 212 calories per serving, this Crustless Quiche works as a high-protein breakfast that requires zero morning cooking. Quick prep yields 4 servings, letting you grab breakfast on training days without compromise. Cover your morning protein intake before the gym.

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Ingredients

4 servings
  • Egg, Whole, Large
  • Whole Milk(160g)
  • Half and half cream(60g)
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • Mustard, Dijon(5g)

    Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

  • Nutmeg, Ground
  • Cheese, Gruyere(160g)

    Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.

  • Chives, Fresh(30g)
  • Bacon, Pork
  • Broccoli
  • Yellow Onion
  • Ham Or Canadian Bacon

Instructions

  1. 1Dice the onion into small pieces and cook in a large skillet over medium heat for 3–4 minutes, stirring occasionally, until softened and translucent. Add the broccoli florets and cook for 2–3 minutes more until just tender-crisp. Crumble the cooked pork bacon and cooked ham into bite-sized pieces and add to the skillet; stir to combine. Transfer the mixture to a bowl and set aside.
  2. 2In a large mixing bowl, whisk together the large eggs, whole milk, half-and-half cream, Dijon mustard, ground nutmeg, and a pinch of salt and pepper until fully combined and smooth.
  3. 3Preheat your oven to 350°F and coat a deep 9-inch pie dish with nonstick spray.
  4. 4Scatter the bacon, broccoli, ham, and onion mixture evenly across the bottom of the prepared pie dish. Sprinkle the Gruyere cheese evenly over the vegetables and meat.
  5. 5Carefully pour the egg mixture into the dish over the mix-ins until nearly full. Place the dish on a rimmed baking sheet and sprinkle the fresh chives over the top.
  6. 6Bake at 350°F for 32–38 minutes, until the center is set and no longer jiggles when gently shaken. The edges should look puffed and golden brown; when a thin knife is inserted in the center, it should come out clean with no visible liquid.
  7. 7Remove from the oven and let cool for 5 minutes. Cut into 4 large wedges while warm.
  8. 8Divide the quiche wedges evenly into 4 airtight containers while still warm for portioning, then refrigerate for up to 4 days.

Nutrition — Per Serving

212

calories

14g

protein

16g

fat

Carbohydrates
3g
Saturated fat
9.4g
Sodium
327 mg
Dietary fiber
0.2g

4 servings per batch · ~104g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Crustless Quiche have per serving?

Each serving provides 14g of protein at 212 calories with 16g fat and only 3g carbs. This is a lower-protein option better suited as part of a broader meal or breakfast stack rather than a standalone source.

How long does Crustless Quiche take to prep?

Quick prep time with 4 servings per batch means you can prepare multiple quiches simultaneously for several days of breakfast coverage. Quiche stores and reheats well for grab-and-go mornings throughout the week.

Is Crustless Quiche good for fat loss?

At 212 calories and only 3g carbs per serving, this quiche fits well into fat loss phases as a low-carb breakfast option. The 16g fat provides satiety and pairs well with a carb source for balanced morning meals.

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