PF
🍳
StovetopComplexity

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.

Rate this recipe:

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. 1Place a rack in the center of your oven and preheat the oven to 350 degrees F. Coat a deep 9-inch pie dish with nonstick spray.
  2. 2Prepare any mix-ins (see recipe notes for a broccoli bacon version and the blog post above for more suggestions).
  3. 3In a large mixing bowl, whisk together the eggs, milk, half-and-half, salt, pepper, mustard, and nutmeg.
  4. 4Scatter the mix-ins evenly across the bottom of the prepared pie dish.
  5. 5Sprinkle the cheese on top.
  6. 6Carefully pour the egg mixture into the dish. Place the dish on a rimmed baking sheet. Sprinkle the chives over the top.
  7. 7Bake the quiche on the baking sheet until the center is set, about 35 minutes. It should look puffed and golden at the edges, and when a thin, sharp knife is inserted in the center, the center should be cooked through without visible liquid. Let cool a few minutes. Cut into big wedges. Enjoy warm.

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

+ Add to Meal Plan

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.

Breakfast Burritos with Beef, Bacon, and Honey

Breakfast Burritos with Beef, Bacon, and Honey

Stovetop · 8 servings

48g protein450 cal14g fat
Complexity
View Recipe →+ Plan
Big Breakfast Power Bowls

Big Breakfast Power Bowls

Oven · 10 servings

51g protein552 cal20g fat
Complexity
View Recipe →+ Plan
Breakfast Burritos with Beef and Eggs

Breakfast Burritos with Beef and Eggs

Stovetop · 8 servings

50g protein500 cal fat
Complexity
View Recipe →+ Plan
Cottage Cheese Egg Breakfast Bakes

Cottage Cheese Egg Breakfast Bakes

Oven · 6 servings

52g protein360 cal9g fat
Complexity
View Recipe →+ Plan