Crustless Tuna Quiche: A Light, Protein-Packed Meal
Crustless Tuna Quiche is a versatile and satisfying dish that works for breakfast, brunch, or a light dinner. Packed with tuna, eggs, and fresh vegetables, this quiche is low in carbs, high in protein, and full of flavor. Baking it without a crust makes it quicker, lighter, and easier to prepare, while still delivering the creamy, savory goodness of a traditional quiche.
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 4–6
Ingredients
1 (5-ounce) can tuna in water, drained
4 large eggs
1/2 cup milk (dairy or unsweetened plant-based)
1/2 cup shredded cheddar cheese (or mozzarella)
1/4 cup onion, finely chopped
1/2 cup bell pepper, diced (red or green)
1/2 cup mushrooms, sliced
1 cup fresh spinach, chopped
1 tsp Dijon mustard
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp paprika (optional)
Cooking spray or butter, for greasing the dish
Instructions
Preheat the oven. Set oven to 375°F (190°C). Grease a 9-inch pie dish or similar baking dish with cooking spray or butter.
Prepare the vegetables. Dice onions, bell peppers, and mushrooms. Chop the spinach and set aside.
Sauté vegetables (optional). In a small skillet, sauté onions, bell peppers, and mushrooms in 1 tsp oil for 3–4 minutes until slightly softened. This step enhances flavor but can be skipped for a raw bake.
Mix eggs and milk. In a medium bowl, whisk together eggs, milk, Dijon mustard, garlic powder, salt, black pepper, and paprika until smooth.
Add cheese and tuna. Stir in shredded cheese and drained tuna until evenly combined.
Combine vegetables. Add sautéed or raw vegetables and spinach to the egg mixture. Stir gently to combine.
Pour into dish. Transfer the mixture into the greased baking dish, spreading it evenly.
Bake the quiche. Place in the preheated oven and bake for 30–35 minutes, or until the quiche is set and a knife inserted in the center comes out clean.
Cool slightly. Let the quiche rest for 5–10 minutes before slicing to allow it to firm up.
Serve and enjoy. Cut into wedges and serve warm or at room temperature. Garnish with fresh herbs if desired.
Tips
Use firm tuna. Drain well to avoid excess moisture in the quiche.
Sauté vegetables first. Enhances flavor and reduces water content.
Cheese choice matters. Sharp cheddar adds richness; mozzarella gives a milder taste.
Avoid overbaking. Quiche continues to cook slightly as it cools; overbaking can make it rubbery.
Customize seasoning. Herbs like dill, parsley, or chives complement tuna beautifully.
Use a glass dish. Promotes even baking and prevents sticking.
Room-temperature eggs. Whisking room-temperature eggs with milk ensures smooth texture.
Cutting tip. Use a sharp knife and wipe between slices for neat wedges.
Make ahead. Prepare mixture the night before; bake fresh in the morning.
Leftover storage. Refrigerate in an airtight container for up to 3 days.
Variations
Mediterranean twist: Add sun-dried tomatoes, olives, and feta cheese.
Low-fat: Use skim milk and reduced-fat cheese.
Spicy: Add chopped jalapeños or a dash of cayenne pepper.
Herbal: Include fresh dill, tarragon, or basil.
Vegetable boost: Add zucchini, broccoli, or asparagus.
Cheese swap: Use Swiss, Gruyère, or goat cheese for a different flavor.
Gluten-free bonus: Naturally gluten-free since there’s no crust; ensure all additives are GF.
Mini quiches: Use muffin tins for individual portions, adjusting baking time to 18–20 minutes.
Seafood variation: Mix crab meat or smoked salmon with or instead of tuna.
Meal prep friendly: Slice and pack for lunches; reheat in a microwave or toaster oven.
Q&A
Can I use canned salmon instead of tuna?
Yes, it works well with minimal flavor adjustments.
Can I freeze this quiche?
Yes, bake fully, cool, slice, and freeze in airtight containers for up to 2 months.
Is milk necessary?
Milk adds creaminess; substitute unsweetened almond or oat milk if desired.
Can I add more eggs?
Yes, 1–2 extra eggs will make the quiche fluffier.
Can I bake it in a square dish?
Absolutely; adjust baking time slightly if deeper or shallower.
Can I skip cheese?
Yes, but it may be less rich and less set.
What sides pair well?
Light salads, roasted vegetables, or fresh fruit work beautifully.
Can I use frozen spinach?
Yes, but thaw and squeeze out excess moisture first.
How to make it more flavorful?
Add herbs, spices, or a touch of Dijon mustard to elevate taste.
Is this suitable for breakfast?
Perfect for breakfast, brunch, or a protein-rich snack.
Nutrition (Per Serving, Approximate, 1/6th of quiche)
Calories: 200
Protein: 20g
Carbohydrates: 5g
Fiber: 1g
Sugar: 2g
Fat: 11g
Saturated Fat: 4g
Sodium: 500mg
Conclusion
Crustless Tuna Quiche is an easy, nutritious, and flexible dish that works for any meal of the day. It’s quick to prepare, high in protein, and low in carbs, making it ideal for busy mornings or light dinners. Its versatility allows you to experiment with vegetables, cheeses, and herbs to suit your taste. By skipping the crust, you save time and calories without sacrificing flavor or texture. Whether served warm, at room temperature, or as a make-ahead meal, this quiche is a reliable, crowd-pleasing option that proves healthy eating can be simple, delicious, and satisfying.