Skip to main content
quiche sin masa

Crustless Quiche

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

La quiche sin masa es una tarta salada baja en hidratos de carbono y con pocas calorías. A base de verduras y huevos, es una receta fácil y saludable.
Jump to Recipe Print Recipe

 

Crustless Quiche: A Low-Carb, Versatile Dinner Delight
Looking for a healthy dinner that’s quick, nutritious, and endlessly adaptable? Say hello to crustless quiche, a low-carb, gluten-free dish that’s as versatile as it is delicious.
Originating from France’s classic quiche lorraine, this savory pie has evolved into countless variations, but my version skips the carb-heavy pastry crust for a lighter, more digestible meal.
Packed with eggs, vegetables, and optional dairy, it’s perfect for a first course, light dinner, or meal prep.
Whether you’re on a keto diet, avoiding dairy, or just want a diabetic-friendly recipe, this crustless quiche is a game-changer.
Let’s explore its nutritional benefits, easy prep, and how to make it your own!
Why Crustless Quiche?
Traditional quiche, with its shortcrust or puff pastry base, is high in carbs (20-30g per slice) and calories (300-400 kcal), often leaving you feeling heavy. This crustless quiche reimagines the classic:
  • Low-Carb: Only 5-7g carbs per serving, compared to 30g in standard quiche.
  • Gluten-Free: No flour or pastry, ideal for celiacs or grain-free diets.
  • Dairy-Free Option: Skip cheese or use plant-based milk for lactose intolerance.
  • Diabetic-Friendly: Low-carb and protein-rich, with minimal blood sugar impact.
  • Versatile: Use any veggies or proteins, making it a fridge-clearing hero.
  • Meal Prep-Friendly: Stays fresh for days, perfect for busy schedules.
By ditching the dough, this quiche is lighter, easier to digest, and just as flavorful, making it a staple for keto, paleo, or low-carb lifestyles.

 

Crustless quiche is a low-carb, gluten-free dinner that’s versatile, nutritious, and perfect for meal prep.

 

 

Quiche sin masa

 

Nutritional Benefits of Key Ingredients
This quiche is a nutritional powerhouse, driven by wholesome ingredients.
Eggs
  • High-Quality Protein: 6g per egg, supporting muscle growth and satiety.
  • Low-Calorie: ~75 kcal per egg, ideal for calorie control.
  • Vitamin-Rich: Packed with B vitamins (B1, B2, B6, B12), A, D, and E for energy, immunity, and vision.
  • Mineral Source: Iron, selenium, iodine, folate, and zinc boost metabolism and thyroid health.
  • Healthy Fats: Unsaturated fats promote cardiovascular health.
Vegetables (e.g., Kale, Spinach, Mushrooms, Spring Onion)
  • Low-Carb: 1-5g carbs per 100g, keto-friendly.
  • High Fiber: Supports digestion, satiety, and blood sugar control.
  • Vitamin-Packed: Kale and spinach offer vitamins A, C, and K; mushrooms provide B vitamins and selenium.
  • Antioxidants: Reduce inflammation and protect against chronic diseases.
Almond Milk (Optional)
  • Low-Carb: 1g carbs per ¼ cup (unsweetened), perfect for keto.
  • Calcium-Fortified: Supports bone health (check labels).
Cheese (Optional)
  • Protein and Calcium: Goat cheese, feta, or Parmesan add flavor and bone-supporting nutrients.
  • Low-Carb: Minimal carbs in small amounts, fitting keto diets.
  • Dairy-Free Alternative: Skip cheese or use nutritional yeast for a cheesy flavor.
These ingredients make the quiche nutrient-dense, satiating, and adaptable to gluten-free, dairy-free, or paleo diets, ensuring a meal that’s both healthy and satisfying.

With eggs, vegetables, and optional dairy, it’s satiating, diabetic-friendly, and easy to customize.

 

quiche sin masa

 

Crustless Quiche Recipe
This easy recipe yields a fluffy, flavorful quiche that’s perfect for any occasion. It’s beginner-friendly and customizable with your favorite ingredients.
Ingredients (Serves 6)
  • 5 large eggs
  • ½ cup unsweetened almond milk (or dairy milk, or omit for thicker texture)
  • 1 cup chopped kale
  • 1 cup chopped spinach
  • ½ cup sliced mushrooms
  • ¼ cup chopped spring onion
  • ½ cup crumbled goat cheese or feta (optional, or use nutritional yeast for dairy-free)
  • ½ tsp sea salt
  • ¼ tsp black pepper
  • ¼ tsp ground nutmeg (optional, for classic quiche flavor)
  • 1 tbsp olive oil (for sautéing)
Instructions
  1. Prep Veggies: Heat olive oil in a skillet over medium heat. Sauté mushrooms, kale, spinach, and spring onion for 5-7 minutes until softened. Set aside to cool.
  2. Mix Base: Preheat 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: Stir cooled vegetables 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.
  5. Serve: Cool for 5 minutes before slicing. Serve warm or at room temperature with a side salad.

This simple recipe transforms leftovers into a flavorful, healthy dish for any occasion.

 

Tips for Success
  • Veggie Variations: Swap kale for zucchini, eggplant, or bell peppers based on preference or pantry staples.
  • Moisture Control: Sauté veggies to remove excess water, preventing a soggy quiche.
  • Dairy-Free: Use almond, coconut, or cashew milk, or skip milk for a denser texture.
  • Meal Prep: Store in the fridge for up to 4 days or freeze slices for 2 months. Reheat at 300°F for 10 minutes.
  • Flavor Boost: Add smoked salmon, bacon, or herbs like thyme for extra depth.
Why This Quiche Stands Out
Unlike traditional quiche lorraine, which can pack 400 calories and 30g carbs per slice, this crustless quiche is light, with ~150 calories and 5-7g carbs per serving. Its high protein and fiber content keep you full, making it ideal for weight management or keto diets. The absence of dough means it stays fresh without softening, perfect for meal prep. Its versatility lets you use leftovers, reducing waste and sparking creativity in the kitchen.

 

Packed with protein and fiber, this quiche supports weight management and keeps you full for hours.

 

More Low-Carb Dinner Ideas
  • Zucchini Fritters: Crispy and veggie-packed.
  • Cauliflower Bake: A cheesy, low-carb casserole.
  • Stuffed Peppers: Filled with protein and veggies.
Crustless quiche is a low-carb, gluten-free masterpiece that redefines savory pies. With a base of eggs, vegetables, and optional cheese, it’s a keto-friendly, diabetic-friendly dish that’s perfect for light dinners, meal prep, or using up pantry staples. Its nutrient-dense, satiating profile makes it a go-to for paleo or low-carb lifestyles. Have you tried a crustless quiche? What’s your favorite veggie combo? Share your ideas in the comments and explore more low-carb recipes on our site.
Whip up this quiche, savor its flavors, and enjoy a healthy, hassle-free meal!
Cheers!

 

Related Posts:

 

quiche sin masa

Quiche sin masa

La quiche sin masa es una tarta salada baja en hidratos de carbono y con pocas calorías. A base de verduras y huevos, es una receta fácil y saludable.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Entrante, Tarta
Cuisine Europea
Servings 4 raciones
Calories 191 kcal

Ingredients
  

  • 100 gramos kale
  • 100 gramos espinacas
  • 100 gramos cebolleta picada
  • 150 gramos champiñones
  • 4 huevos
  • 50 gramos queso de cabra
  • 3/4 taza leche de vaca (opcional leche de almendras)
  • 1 pizca sal marina
  • 1 pizca pimienta negra molida
  • 1 cda aceite oliva virgen extra

Instructions
 

  • La elaboración es facilísima, empieza por sofreír la cebolleta picada en una sartén con aceite de oliva y ve añadiendo el resto de las verduras, sofríe todo. 
  • En un bol bate los huevos, añade la leche o la bebida vegetal, mezcla bien.
  • Cuando las verduras estén templadas añádelas al huevo y si le vas a poner queso, échalo al bol en este punto. Mezcla todo.
  • Añade toda la mezcla a un molde redondo y plano. Hornea durante 20 minutos a 200ºC.
  • Cuando esté cocido pincha con un palillo para ver si está bien cuajado. Deja enfriar y a disfrutar.

Nutrition Facts
Quiche sin masa
Amount Per Serving
Calories 191 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 4g25%
Cholesterol 174mg58%
Sodium 170mg7%
Potassium 539mg15%
Carbohydrates 9g3%
Fiber 1g4%
Sugar 4g4%
Protein 12g24%
Vitamin A 5285IU106%
Vitamin C 39.7mg48%
Calcium 162mg16%
Iron 2.3mg13%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword quiche, sin gluten, sin masa
Tried this recipe?Let us know how it was!

 

 

 

Compartir...

ENTRANTE, RECETAS, SIN GLUTEN, SIN HARINA, TARTAS

Comments (2)

5 from 1 vote (1 rating without comment)

Leave a Reply

Your email address will not be published. Required fields are marked *

Calificación de la Receta