This recipe lends itself to endless improv—just remember to pre-cook tough vegetables. Sautéed onions are a wonderful addition, but they’re too high carb for me, so I make do with onion powder…your mileage may vary 🙂
Crustless Vegetable Quiche or Frittata
Serves 4 // 355 calories per slice, 8 net carbs
1 tablespoon extra virgin olive oil
3 cups mushrooms, sliced
1 cup red bell pepper, chopped
1-1/2 cups broccoli florets, lightly steamed (or sautéed slices of zucchini)
1 cup tomatoes, chopped
8 large organic, free-range eggs
1 teaspoon salt
1/2 teaspoon white pepper
2 teaspoons onion powder
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1 teaspoon Dijon mustard
1 teaspoon thyme
1 cup organic free-range milk or cream
1 cup grated free-range cheddar, pressed in firmly (about 4 ounces)
Preheat the oven to 400°F.
Grease a glass deep dish pie pan with a bit of olive oil.
Melt the olive oil in a skillet over medium heat. Add the mushrooms and red pepper and cook until the mushrooms have released their liquid and are starting to color.
Remove the pan from the heat and spread the mushrooms, red pepper, and other vegetables evenly in the pie pan. Spread the grated cheese over the vegetables. The pan should look fairly full.
Beat the eggs lightly with the milk, salt, pepper, onion/garlic powders, smoked paprika, and thyme. Pour the custard over the vegetables.
Pop the quiche in the oven and bake for 40 to 50 minutes. Once the surface is lightly brown all the way across, it’s fully cooked. Let the quiche cool for about 20 minutes, then slice into wedges and serve with a salad.
NOTE: For substitutions, make sure you start with 5—6 cups of raw vegetables before sautéing. That will create enough mass to fill the pie pan.
My favorite combinations—
- Zucchini, Crookneck Squash, Red Bell Pepper, Kalamata Olives
- Green Beans, Sun-Dried Tomatoes, Onions
- Mixture of Wild Mushrooms, Shallots
- Leeks, Roasted Garlic, Goat Cheese
- Eggplant, Zucchini, Sun-Dried Tomatoes, Kalamata Olives
- Asparagus, Spring Onions, Goat Cheese