Savory Spinach & Zucchini Crustless Quiche
This delightful crustless quiche is a fresh and healthy take on a classic dish, expertly crafted to highlight the natural flavors of garden vegetables. Adapted from a beloved Cooking Light recipe, this version skips the unnecessary starches, eliminating potatoes for a lighter, yet equally satisfying meal. Crisp zucchini, vibrant green bell pepper, and sweet corn are combined with nutrient-rich baby spinach for a delightful medley that bursts with flavors. The creamy mixture of egg substitute, cottage cheese, and reduced-fat cheeses ensures each slice is both hearty and luscious, while the fresh parsley adds an aromatic touch. Perfect for breakfast, brunch, or a light dinner, this quiche can be made ahead of time and served warm or at room temperature, making it an excellent option for gatherings. Just be sure to drain the sautéed vegetables well to achieve the perfect texture. A must-try for anyone wanting a delicious and healthy meal that packs a punch!
N/A
Servings
N/A
Calories
17
Ingredients
Ingredients
egg substitute
1 1/2 cups (liquid form)
large eggs
3 (beaten)
shredded reduced-fat sharp cheddar cheese
1 1/2 cups, divided (shredded)
shredded reduced-fat Monterey Jack cheese
1 1/2 cups, divided (shredded)
1% low-fat milk
1/2 cup (liquid)
all-purpose flour
1/2 cup (about 2 1/4 ounces) (dry)
baking powder
1 teaspoon (dry)
salt
1/2 teaspoon (dry)
fat-free cottage cheese
1 (16 ounce) carton (crumbled)
cooking spray
as needed (for coating)
sliced zucchini
4 cups (about 4 zucchinis) (sliced)
finely chopped green bell pepper
1 cup (about 1 pepper) (finely chopped)
finely chopped onion
1/2 cup (finely chopped)
baby spinach leaves
12 ounces (washed and trimmed)
fresh corn
3 ears, scraped (kernels removed from the cob)
fresh parsley
1/2 cup, chopped (chopped)
tomatoes
2, thinly sliced (washed and sliced)
Instructions
1
Preheat your oven to 400°F (200°C).
2
In a large mixing bowl, whisk together the egg substitute and eggs until fluffy. Incorporate 3/4 cup of shredded cheddar cheese, 3/4 cup of shredded Monterey Jack cheese, milk, flour, baking powder, salt, and the fat-free cottage cheese until smoothly combined.
3
In a large nonstick skillet, heat over medium-high heat and coat with cooking spray. Add the sliced zucchini, finely chopped green bell pepper, onion, baby spinach, and scraped corn. Sauté for about 5 minutes or until the vegetables are tender, then drain any excess liquid.
4
Fold the drained vegetable mixture and chopped parsley into the bowl with the egg mixture, stirring until well combined.
5
Pour this mixture into a 3-quart casserole dish coated with cooking spray, spreading it evenly.
6
Sprinkle the remaining 3/4 cup of cheddar cheese and 3/4 cup of Monterey Jack cheese over the top. Arrange the thinly sliced tomatoes on top of the cheese.
7
Bake in the preheated oven for 20 minutes, then reduce the temperature to 350°F (175°C) without opening the oven door and bake for an additional 45 minutes, or until lightly browned and fully set in the center.
8
Let the quiche cool for at least 20-30 minutes before slicing and serving to allow it to set perfectly.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Savory Spinach & Zucchini Crustless Quiche?
It is a fresh and healthy take on a classic quiche that eliminates the traditional pastry crust and potatoes, focusing on garden vegetables like zucchini, spinach, and corn combined with a creamy egg and cheese mixture.
What vegetables are included in this recipe?
This quiche features sliced zucchini, green bell pepper, onion, baby spinach, fresh corn kernels, and thinly sliced tomatoes.
Is this quiche recipe healthy?
Yes, it uses egg substitutes, reduced-fat cheeses, fat-free cottage cheese, and a high volume of nutrient-rich vegetables to create a lighter meal.
How many eggs do I need?
You will need 3 large eggs (beaten) and 1 1/2 cups of liquid egg substitute.
What types of cheese are used?
The recipe calls for shredded reduced-fat sharp cheddar cheese and shredded reduced-fat Monterey Jack cheese.
What is the purpose of the cottage cheese in this recipe?
The fat-free cottage cheese is mixed into the egg base to provide a hearty, luscious, and creamy texture without adding excessive fat.
Do I need to cook the vegetables before putting them in the oven?
Yes, you should sauté the zucchini, green bell pepper, onion, spinach, and corn in a skillet for about 5 minutes until tender before adding them to the egg mixture.
Why is it important to drain the vegetables after sautéing?
Draining excess liquid from the sautéed vegetables is crucial to achieving the perfect quiche texture and preventing it from becoming watery.
What temperature should the oven be set to?
Start by preheating the oven to 400°F (200°C). After 20 minutes of baking, you will reduce the temperature to 350°F (175°C).
How long does the quiche need to bake in total?
The total baking time is approximately 65 minutes: 20 minutes at 400°F followed by 45 minutes at 350°F.
Does this recipe contain flour?
Yes, it contains 1/2 cup of all-purpose flour, which helps provide structure to the crustless quiche.
Is this quiche gluten-free?
As written, the recipe contains all-purpose flour. To make it gluten-free, you would need to substitute the flour with a gluten-free alternative.
How do I prepare the fresh corn?
You should use 3 ears of fresh corn and scrape the kernels off the cob before adding them to the sauté pan.
What size baking dish should I use?
A 3-quart casserole dish coated with cooking spray is recommended for this recipe.
Can I make this dish ahead of time?
Yes, this quiche is an excellent make-ahead option as it can be served warm or at room temperature.
How long should I let the quiche cool before serving?
It is best to let the quiche cool for at least 20-30 minutes after baking to allow it to set perfectly for slicing.
What is used to top the quiche?
The quiche is topped with remaining shredded cheddar and Monterey Jack cheeses, followed by thinly sliced tomatoes.
How do I know when the quiche is fully cooked?
The quiche is done when it is lightly browned on top and fully set in the center.
Can I use frozen spinach instead of fresh?
While the recipe calls for 12 ounces of fresh baby spinach, you could use frozen spinach if it is completely thawed and squeezed dry of all moisture.
What kind of milk is best for this recipe?
The recipe specifies 1/2 cup of 1% low-fat milk.
Is there any baking powder in this quiche?
Yes, 1 teaspoon of baking powder is included to help the egg mixture rise and stay fluffy.
How much zucchini do I need?
You will need approximately 4 cups of sliced zucchini, which is about 4 medium-sized zucchinis.
Can I serve this for dinner?
Absolutely! It is perfect for breakfast, brunch, or a light healthy dinner.
Is the onion finely chopped?
Yes, the recipe requires 1/2 cup of finely chopped onion.
Does this recipe use oil or butter for sautéing?
No, the recipe uses cooking spray to coat the nonstick skillet for a lower-fat cooking method.
What herbs are used for flavor?
The recipe uses 1/2 cup of chopped fresh parsley for an aromatic touch.
Should the egg substitute be liquid or powder?
The recipe specifies 1 1/2 cups of egg substitute in liquid form.
Can I omit the green bell pepper?
Yes, you can omit it or swap it for another vegetable, though it adds a vibrant flavor to the medley.
Is this recipe low-carb?
While lower in carbs than a traditional quiche with a pastry crust, it does contain some carbohydrates from the flour, corn, and vegetables.
What happens if I open the oven door when reducing the temperature?
The instructions advise reducing the temperature without opening the door to maintain consistent heat and ensure the quiche sets properly.