A fluffy, savory egg bake packed with colorful vegetables and cheese—without the heavy pastry crust. Perfect for breakfast, brunch, lunch, or a quick meal-prep option.

Prep Time

15 minutes

Cook Time

30–35 minutes

Total Time

45–50 minutes

Servings

Ingredients

6 large eggs
½ cup low-fat milk
½ cup plain Greek yogurt
½ cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
1 cup baby spinach, chopped
½ cup bell pepper, diced
½ cup zucchini, diced
½ cup mushrooms, sliced
¼ cup onion, finely diced
1 clove garlic, minced
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon Italian seasoning
¼ teaspoon paprika
1 teaspoon olive oil

Optional

2 tablespoons chopped fresh parsley
¼ cup cherry tomatoes, halved
Pinch of red pepper flakes

Instructions

1. Prepare the Oven

Preheat oven to 375°F (190°C).

Lightly grease a 9-inch pie dish or baking dish with olive oil or nonstick cooking spray.

2. Cook the Vegetables

Heat olive oil in a skillet over medium heat.

Add onion, bell pepper, zucchini, and mushrooms. Cook for 4–5 minutes until slightly softened.

Add garlic and spinach. Cook for another 1–2 minutes, until the spinach wilts.

Remove from heat and let the vegetables cool slightly.

Tip: If your vegetables release a lot of water, drain them well. This helps prevent a watery quiche.

3. Make the Egg Mixture

In a large bowl, whisk together:

Eggs
Milk
Greek yogurt
Mozzarella
Parmesan
Salt
Black pepper
Italian seasoning
Paprika

Whisk until smooth and well combined.

4. Combine

Spread the cooked vegetables evenly in the prepared baking dish.

Pour the egg mixture over the vegetables.

If using cherry tomatoes, arrange them on top.

5. Bake

Bake for 30–35 minutes, or until the center is set and the top is lightly golden.

A knife inserted into the center should come out mostly clean.

6. Rest & Serve

Allow the quiche to rest for 5–10 minutes before slicing.

Garnish with fresh parsley if desired.

Serve warm or at room temperature.

Approximate Nutrition

Per serving, based on 6 servings:

Calories: ~170
Protein: ~14 g
Carbohydrates: ~5 g
Fat: ~10 g
Fiber: ~1–2 g
Sugar: ~2–3 g

Nutrition is approximate and varies depending on the brands and vegetables used.

Nut & Allergen Information

Nuts

No peanuts or tree nuts are included in this recipe as written.

Contains

Eggs
Milk/dairy
Greek yogurt
Mozzarella
Parmesan

Does not contain

Peanuts
Tree nuts
Shellfish
Fish

Gluten

Naturally gluten-free, provided all packaged ingredients are certified gluten-free if required for allergy purposes.

Nut-free preparation

For a severe nut allergy, check the labels on cheese, yogurt, cooking spray, and other packaged ingredients for potential cross-contact warnings.

Light Recipe Tips

Use low-fat milk and Greek yogurt for a lighter quiche.
Add extra spinach, mushrooms, zucchini, or peppers to increase the vegetables without adding much fat.
Use reduced-fat mozzarella if desired.
Don’t overbake—the eggs can become rubbery.
Let cooked vegetables cool slightly before adding them to the eggs.

Easy Substitutions

Spinach: Use kale or Swiss chard.

Zucchini: Substitute broccoli or asparagus.

Mozzarella: Use reduced-fat cheddar, feta, or Monterey Jack.

Greek yogurt: Use cottage cheese blended until smooth.

Milk: Unsweetened almond milk can work, but check the label for nut-allergy concerns. For a nut-free option, use dairy milk or unsweetened oat milk.

Q&A

Can I make this quiche without cheese?

Yes. You can omit the cheese, although the texture will be slightly less creamy and savory.

Can I use frozen spinach?

Yes. Thaw it completely and squeeze out excess water before adding it.

Why is my crustless quiche watery?

Vegetables such as zucchini, mushrooms, and spinach contain a lot of water. Sauté them first and drain excess liquid before adding them.

Can I make it ahead of time?

Yes. Prepare and bake it ahead of time, then refrigerate once cooled.

How long does it last in the refrigerator?

Store covered in the refrigerator for 3–4 days.

Can I freeze crustless quiche?

Yes. Cool completely, slice into portions, wrap well, and freeze for up to 2–3 months for best quality.

How do I reheat it?

Microwave individual slices until heated through, or warm them in a 325°F (165°C) oven.

Can I add meat?

Definitely. Cooked turkey, chicken, lean ham, or turkey bacon can be added. Keep the total amount moderate so the quiche remains light.

Is this recipe low-carb?

Yes. It is naturally low in carbohydrates because it doesn’t contain a pastry crust.

Can I make mini quiches?

Yes. Divide the mixture among greased muffin cups and bake until the centers are set, usually around 18–22 minutes depending on size.

Can I eat this for meal prep?

Absolutely. Slice into 6 portions and store individually for easy breakfasts or lunches throughout the week.

Veggie Crustless Quiche