Mediterranean Zucchini & Carrot Crustless Quiche
This Mediterranean Zucchini & Carrot Crustless Quiche is a light, colorful, and protein-rich dish that’s easy to make and even easier to love. Instead of a heavy crust, the mix of sautéed vegetables, creamy eggs, and cheese creates a soft, flavorful base with a slightly golden edge. It’s perfect for breakfast, brunch, or a light dinner served with a fresh salad. You can mix and match vegetables, herbs, and cheeses depending on what you have at home—this recipe is flexible and foolproof.
Total Time: 45 minutes
Servings: 6
Ingredients
Vegetables:
1 medium zucchini, grated or finely chopped
1 medium carrot, grated
½ cup onion, finely diced
½ cup bell pepper, diced
1 cup baby spinach, chopped
½ cup cherry tomatoes, halved
Dairy & Eggs:
6 large eggs
½ cup milk (any kind)
½ cup low-fat cottage cheese
¾ cup shredded cheese (cheddar, gouda, havarti, or parmesan—or a mix)
Herbs & Spices:
1 tbsp fresh parsley, chopped
1 tsp dried oregano
½ tsp garlic powder
Salt and black pepper, to taste
Fats:
1 tbsp olive oil
Optional Add-Ins:
2 tbsp flour (for a slightly firmer texture)
2 slices cooked bacon, crumbled, or ½ cup diced cooked potatoes
Instructions
Preheat the Oven:
Heat your oven to 375°F (190°C). Lightly grease a pie dish or baking dish with olive oil or nonstick spray.
Cook the Vegetables:
In a skillet over medium heat, warm olive oil. Add onions and bell peppers; cook for 3–4 minutes until softened. Add zucchini, carrots, and spinach, cooking for another 2–3 minutes. Stir in a pinch of salt, pepper, and oregano. Remove from heat and let cool slightly.
Prepare the Egg Mixture:
In a large bowl, whisk together eggs, milk, and cottage cheese until smooth. Stir in shredded cheese, garlic powder, and fresh parsley.
Combine Everything:
Fold the cooked vegetables and cherry tomatoes into the egg mixture. If using flour, whisk it in now to help the quiche set a bit more firmly.
Bake:
Pour the mixture into the greased dish and smooth the top. Bake for 30–35 minutes, or until the quiche is set in the center and the edges are golden.
Cool and Serve:
Let it rest for 10 minutes before slicing. Serve warm or at room temperature with a side salad or roasted potatoes.
Tips
Drain the zucchini well: After grating, lightly salt the zucchini and squeeze out excess moisture with a clean towel. This keeps the quiche from turning watery.
Pre-cook the veggies: Sautéing removes moisture and deepens flavor, helping the quiche set properly.
Whisk eggs thoroughly: A smooth mixture helps the quiche bake evenly and gives it a creamy, custard-like texture.
Don’t overbake: Remove from the oven when the center is just set—it will continue to firm up as it cools.
Rest before serving: Allowing the quiche to rest makes slicing easier and helps the flavors settle.
Variations:
Mediterranean flair: Add chopped olives, sun-dried tomatoes, or crumbled feta for a bright, salty kick.
Herb swap: Try fresh basil or dill instead of parsley, or mix in a teaspoon of rosemary for a more aromatic profile.
Cheese mix: Combine cheddar and gouda for a rich flavor, or add a sprinkle of parmesan on top for a crispy golden crust.
Protein boost: Stir in diced cooked chicken, turkey, or smoked salmon for extra heartiness.
Spice it up: Add a pinch of chili flakes or a dash of paprika for a gentle heat.
Make it gluten-free: Skip the flour entirely—the quiche will still hold together nicely without it.
Low-carb option: Replace the potatoes (if using) with extra spinach or chopped broccoli.
Q&A
Q: Can I make this quiche ahead of time?
A: Yes. You can bake it the night before and store it in the fridge. Reheat individual slices in the microwave or warm the whole quiche in the oven at 350°F (175°C) for about 10 minutes before serving.
Q: Can I freeze it?
A: Absolutely. Let it cool completely, then wrap it tightly and freeze for up to 2 months. Thaw overnight in the fridge and reheat in the oven until warmed through.
Q: Can I skip the cottage cheese?
A: You can substitute ricotta, plain Greek yogurt, or even a bit more shredded cheese mixed with an extra tablespoon of milk.
Q: What if I want a firmer texture?
A: Add 2 tablespoons of flour or a few spoonfuls of breadcrumbs to the egg mixture before baking—it’ll give a more structured consistency.
Q: Can I use only egg whites?
A: Yes, though the texture will be lighter and less rich. Use about 8 egg whites in place of 6 whole eggs.
Nutrition
(per serving, based on 6 servings)
Calories: ~210
Protein: 14g
Carbohydrates: 8g
Fat: 13g
Fiber: 2g
Sugar: 4g
Calcium: 22% DV
Iron: 9% DV
Values may vary slightly depending on your choice of cheese, milk, and optional add-ins.
Conclusion
This Mediterranean Zucchini & Carrot Crustless Quiche is a fresh, nutritious twist on a classic comfort dish. It’s full of color, balanced flavors, and protein to keep you satisfied without feeling heavy. Whether you serve it warm for breakfast, pack it for lunch, or enjoy it as a light dinner with a salad, it’s a simple and adaptable recipe that fits any time of day.