Crustless Vegetable Quiche

This is  a great, clean meal to eat for breakfast, lunch or dinner.

I tend to make a big batch, cut it into individual slices and freeze them in plastic baggies.They are the perfect breakfast or lunch to grab and take to work when you’re running late! It is a great, easy recipe that reheats well.


Crustless Vegetable Quiche

Makes 6 servings


  • 1 bag (6 oz.) baby spinach

  • 1/2 tablespoon olive oil

  • 1/4 cup onion, chopped

  • 1/2 cup red bell pepper, chopped

  • 1/3 cup tomatoes, diced

  • 1/2 cup sliced mushrooms

  • 1/3 cup deli sliced ham

  • 1 clove garlic, minced

  • 7 eggs

  • 5 egg whites

  • 2 tablespoons soy milk

  • 1/3 cup grated Parmesan cheese

  • Goat cheese (It’s up to you on the amount, will be sprinkled on top)

  • Salt, pepper and dried basil, to taste


  1. Preheat oven to 400 degrees. Cook spinachin 1/4 cup water in a covered saucepan until just wilted. Drain water and set aside.

  2. In a mixing bowl, whisk together eggs, egg whites, milk, Parmesan cheese, tomatoes, mushrooms and ham. Add  salt, pepper, and basil. Set aside.

  3. Heat olive oil on medium heat on a skillet. Add red pepper and onion. Sauté for 5 minutes on medium heat. Add garlic, cook for another minute. In a mixing bowl, mix the cooked spinach, pepper and onions and liquid mixture together. Transfer to a 11×17 glass baking dish.

  4. Sprinkle goat cheese over the top of the frittata. The amount is up to you. Cook for about 35-45 minutes, until it is set and golden brown. Let sit for 5 minutes before serving. 


Nutrition: 173 calories, 9 grams fat, 16 grams protein


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