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Crustless Zucchini Onion Quiche and Gazpacho

Crustless Zucchini Onion Quiche

Written by missblasco on . Posted in EASY, EGG BASED, RECIPE.

Preparar una quiché sin masa con calabacín y cebolla es muy fácil, una receta baja en hidratos de carbono y muy versátil.
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Crustless Zucchini Onion Quiche: A Healthy, Low-Carb Summer Dish
Craving a light, flavorful meal that’s perfect for summer? This Crustless Zucchini Onion Quiche is a healthy, low-carb, and easy-to-prepare dish that’s ideal for breakfast, brunch, or dinner. Packed with nutrient-rich zucchini, onions, and eggs, this gluten-free recipe skips the high-calorie pastry crust for a lighter, more digestible option. As a dietitian passionate about nutritional education, I’m thrilled to share this versatile recipe, its health benefits, and serving ideas to elevate your summer meals. Pair it with a refreshing gazpacho, and you’ve got a perfect, low-carb feast! Let’s dive into this wholesome quiche recipe.
Why Choose Crustless Zucchini Onion Quiche?
Traditional quiches, while delicious, often rely on a buttery pastry crust that’s high in carbs and calories. This crustless zucchini onion quiche offers a healthier alternative. For example, it’s:
  • Low-Carb and Gluten-Free: No flour or cereal-based crust, thus perfect for keto, paleo, or gluten-free diets.
  • Low-Calorie: Zucchini and eggs keep it light, therefore supporting weight management.
  • Nutrient-Dense: Packed with protein, fiber, and vitamins from eggs and vegetables.
  • Quick and Easy: Ready in under 40 minutes, for instance, ideal for busy schedules.
  • Versatile: Customizable with your favorite veggies or cheeses, so it suits any taste.
Moreover, this quiche is beginner-friendly and perfect for summer, especially when zucchini is in season, offering maximum flavor and nutrition.
Nutritional Benefits of Key Ingredients
This quiche is a nutritional powerhouse thanks to its wholesome ingredients. Here’s a breakdown:
  1. Zucchini:
    • Low-Calorie: Only 17 kcal per 100g, for example, ideal for weight-conscious diets.
    • High Water Content: About 94% water, which promotes hydration and satiety.
    • Fiber: Supports digestion and gut health, thus aiding regularity.
    • Vitamins and Minerals: Rich in vitamins C, K, and B6, plus potassium and magnesium, thereby boosting immunity and heart health.
  2. Eggs:
    • High-Quality Protein: Provide 6g per large egg with all essential amino acids, for instance, supporting muscle repair.
    • Choline: Essential for brain health and memory, especially in older adults.
    • Vitamins: Rich in B12 and D for energy and bone health.
  3. Onions:
    • Antioxidants: Contain quercetin, which reduces inflammation and supports heart health.
    • Fiber: Promotes gut health, additionally aiding digestion.
    • Low-Carb: Keeps the dish keto-friendly, thus suitable for low-carb diets.
  4. Almond Milk (Optional):
    • Low-Calorie: Adds creaminess without heavy dairy, for example, keeping the quiche light.
    • Nutrients: Fortified versions provide calcium and vitamin D, though unsweetened is best to avoid added sugars.

 

Crustless zucchini onion quiche is a low-carb, gluten-free dish, perfect for summer, ready in under 40 minutes.

In contrast, skipping the crust reduces empty carbs, making this a balanced, nutrient-rich meal that aligns with health goals like weight loss or diabetes management.

Crustless Zucchini Onion Quiche

 

Recipe: Crustless Zucchini Onion Quiche
This easy recipe yields a fluffy, flavorful quiche that serves 6. Let’s get cooking!
Ingredients (Serves 6)
  • 5 large eggs
  • ½ cup unsweetened almond milk (or dairy milk; omit for thicker texture)
  • 1 medium zucchini (about 200g), thinly sliced or grated
  • 1 medium onion, thinly sliced
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon ground nutmeg (optional, for classic quiche flavor)
  • 1 tablespoon olive oil (for sautéing)
  • Optional: ½ cup grated cheese (e.g., cheddar or Parmesan) or nutritional yeast for dairy-free
Instructions
  1. Prep the Veggies:
    • First, heat 1 tablespoon olive oil in a skillet over medium heat. Sauté zucchini and onion for 5–7 minutes until softened. If using grated zucchini, squeeze out excess water with a cloth. Set aside to cool.
  2. Mix the Base:
    • Next, preheat the oven to 350°F (175°C). Grease a 9-inch pie dish.
    • In a large bowl, whisk eggs, almond milk, salt, pepper, and nutmeg until smooth.
  3. Combine Ingredients:
    • Then, stir cooled zucchini, onion, and cheese (if using) into the egg mixture. Pour into the prepared pie dish, spreading evenly.
  4. Bake:
    • Bake for 25–30 minutes, until the center is set and the top is lightly golden. A toothpick should come out clean.
    • Afterward, cool for 5 minutes before slicing.
  5. Serve:
    • Serve warm or at room temperature with a side of homemade gazpacho or a green salad. Alternatively, chill and enjoy cold for a summer picnic.
  6. Store:
    • Finally, refrigerate in an airtight container for 3–4 days. Reheat in the oven or microwave. Freeze for up to 2 months; thaw before reheating.

Packed with protein, fiber, and vitamins from eggs and zucchini, it’s ideal for keto, paleo, or weight management.

Serving Suggestions
  • Summer Meal: Pair with gazpacho or a cucumber salad for a refreshing lunch.
  • Brunch: Serve with fresh fruit or roasted vegetables for a crowd-pleasing spread.
  • Dinner: Add a protein like grilled chicken or tofu for a balanced meal.
  • Meal Prep: Slice and store for quick, healthy breakfasts or lunches.
Customization Options
  • Veggie Add-Ins: Include mushrooms, spinach, or bell peppers, for example, for extra flavor.
  • Cheese Variations: Swap cheddar for feta, goat cheese, or nutritional yeast for dairy-free.
  • Herb Boost: Add fresh dill, parsley, or thyme, thus enhancing aroma.
  • Spicy Kick: Sprinkle chili flakes or paprika for a bold twist.
Understanding Carbohydrates in Your Diet
Carbohydrates are a key energy source, but not all carbs are equal. For instance, refined flours (e.g., in quiche crusts) provide empty calories with little nutritional value, spiking blood sugar. In contrast, vegetables like zucchini offer complex carbs, fiber, and nutrients, which stabilize glucose levels. For example, in a low-carb diet, prioritizing veggies over grains supports weight loss and blood sugar control, especially for conditions like diabetes. This quiche eliminates high-carb crusts, thus aligning with these principles. Learn more in my post on Diabetes and Carbohydrates (#).
Crustless Zucchini Onion Quiche
Why You’ll Love This Recipe
  • Light and Healthy: Low in carbs and calories, therefore perfect for summer or weight management.
  • Diet-Friendly: Gluten-free and low-carb, for instance, suiting keto or paleo diets.
  • Nutrient-Rich: Packed with protein, fiber, and vitamins from eggs and zucchini.
  • Quick Prep: Ready in under 40 minutes, so ideal for busy days.
  • Versatile: Works for breakfast, brunch, or dinner, thus fitting any occasion.
Tips for Perfect Quiche
  • Drain Zucchini: Squeeze out water if grated, otherwise the quiche may be soggy.
  • Don’t Overmix: Whisk eggs gently to keep the texture fluffy.
  • Check Doneness: If the center jiggles, bake a few minutes longer.
  • Season Well: Zucchini is mild, so salt and spices enhance flavor.

Store in the fridge for 3–4 days or freeze for 2 months, making it a versatile meal prep option.

Related Posts:
This Crustless Zucchini Onion Quiche is a healthy, low-carb dish that’s perfect for summer meals or any time you want a light, nutrient-packed option. For instance, with zucchini, onions, and eggs, it’s gluten-free, easy to prepare, and endlessly customizable. Moreover, its low-calorie profile and high protein content make it a smart choice for weight management or dietary restrictions. As a result, whip up this quiche today and enjoy a delicious, wholesome meal that’s as satisfying as it is good for you!
quiche sin masa

QUICHE SIN MASA DE CALABACIN Y CEBOLLA

Preparar una quiché sin masa con calabacín y cebolla es muy fácil, una receta baja en hidratos de carbono y muy versátil.
4.86 from 7 votes
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Course Entrante, Quiché
Cuisine Francesa
Servings 4 raciones
Calories 76 kcal

Equipment

  • Horno

Ingredients
  

  • 3 huevos
  • 400 gramos calabacín Un calabacín grande
  • 100 gramos cebolla Una cebolla
  • 1/2 taza leche entera
  • 1 pizca sal marina
  • 1 pizca pimienta recién molida
  • 1 pizca cebolla seca molida

Instructions
 

  • Sofríe la cebolla y el calabacín con el AOVE y la mantequilla, en
    un bol bate los huevos con la leche, la sal, la pimienta y la cebolla
    molida.
  • Mezcla todo y ponlo en un molde para horno. Yo puse un papel de
    horno en el molde para evitar que se pegara, también puedes engrasar el
    molde.
  • Hornea la quiche durante 40 minutos a 200 °C, yo usé un molde de
    18 cm, y quedó bastante alto, por eso necesitó bastante tiempo para
    cuajar.
  • Deja templar para que adquiera consistencia y disfrútalo mucho.

Nutrition Facts
QUICHE SIN MASA DE CALABACIN Y CEBOLLA
Amount Per Serving
Calories 76 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Cholesterol 123mg41%
Sodium 153mg7%
Potassium 343mg10%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 4g4%
Protein 6g12%
Vitamin A 380IU8%
Vitamin C 19.7mg24%
Calcium 40mg4%
Iron 1mg6%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword calabacín, cebolla, huevo, low calories, low carb
Tried this recipe?Let us know how it was!

 

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DAIRY FREE, EASY, EGG, GLUTEN FREE, KETO, LOW CALORIES, LOW CARB, VEGETARIAN

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