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.
Ingredients
- •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
- 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.
- 2Prepare any mix-ins (see recipe notes for a broccoli bacon version and the blog post above for more suggestions).
- 3In a large mixing bowl, whisk together the eggs, milk, half-and-half, salt, pepper, mustard, and nutmeg.
- 4Scatter the mix-ins evenly across the bottom of the prepared pie dish.
- 5Sprinkle the cheese on top.
- 6Carefully pour the egg mixture into the dish. Place the dish on a rimmed baking sheet. Sprinkle the chives over the top.
- 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
AI Swap Engine
Set up your profile to enable swaps →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.
More like this

Breakfast Burritos with Beef, Bacon, and Honey
Stovetop · 8 servings

Breakfast Burritos with Beef and Eggs
Stovetop · 8 servings

Cottage Cheese Egg Breakfast Bakes
Oven · 6 servings
