Crustless Quiche

The Crustless Quiche is a light and flavorful dish made with eggs, milk, feta cheese, and a mix of fresh vegetables like spinach, bell peppers, and mushrooms. Baked to perfection without the added calories of a crust, this quiche is a versatile option for breakfast, brunch, or even a light dinner.

For a Serving Size of Two:

Ingredients:

• 3 whole eggs
• 100 ml milk
• 30 grams feta cheese
• 50 grams chopped spinach
• 50 grams diced bell peppers
• 30 grams finely chopped onions
• 30 grams sliced mushrooms
• 1 teaspoon olive oil
• 1/4 teaspoon garlic powder
• 1/4 teaspoon dried thyme or oregano
• Salt and pepper to taste

Procedure:

• Preheat your oven to 180°C (350°F).
• In a skillet, heat 1 tablespoon of olive oil over medium heat.
• Add the onions and cook until translucent. Add the bell peppers, mushrooms, and spinach, cooking until the spinach is wilted and vegetables are tender.
• Remove from heat and let it cool slightly.
• In a bowl, whisk together the eggs and milk until well combined. Stir in the grated cheese, garlic powder, dried thyme or oregano, salt, and pepper.
• Add the cooked vegetables to the egg mixture and mix well. Pour the mixture into a lightly greased baking dish (about 20 cm or 8 inches in diameter). Bake in the preheated oven for 25-30 minutes, or until the quiche is set and the top is golden brown.
• Allow the quiche to cool slightly before slicing. Serve warm or at room temperature.

Nutritional Benefits:

Nutritional Information:

• Calories: 496 kcal
• Protein: 28.8 g
• Carbohydrates: 15.5 g
• Fat: 23.6 g