Low-carb crustless veg quiche

Low-carb crustless veg quiche with egg, courgette, red pepper, spinach, cherry tomatoes and cheese – savoury, simple and ideal for a light meal.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 40 min
• Total time: 55 min
• Calories: 310 kcal per serving
• Protein: 22 g
• Fat: 20 g
• Carbs: 12 g

Ingredients

• 5 large eggs
• 1 small courgette
• 100 g cherry tomatoes
• 1 handful of baby spinach
• 100 g grated cheese
• 200 ml semi-skimmed milk
• Butter or olive oil for greasing
• 1 red pepper
• 1 tsp dried herbes de Provence

Method

You’ll need: oven · baking dish · chopping board · knife · grater

1. Preheat the oven to 180 °C (160 °C fan) and carefully grease a tart tin or baking dish with butter, olive oil, ghee or avocado oil.
2. Put the courgette, red pepper and baby spinach in the dish. Arrange the cherry tomatoes on top, cut side up.
3. Whisk the eggs thoroughly with the milk, herbes de Provence, salt and pepper. Stir part of the grated cheese into the egg mixture.
4. Pour the egg mixture evenly over the veg so everything is well coated. Scatter the rest of the cheese over the top.
5. Bake the quiche at 180 °C for 35–40 min, until the egg mixture has set and the top is golden brown. Leave to rest briefly before cutting.
6. Serve warm. A green salad with an olive oil-based dressing goes well with it.

Good to know

A quiche like this is wonderfully simple and just right when you want something warm, savoury and easy for everyday cooking. It has no pastry base and still stays juicy and satisfying.

Swaps

Semi-skimmed milk → cream or unsweetened coconut milk (less lactose, usually more satisfying, more low-carb-friendly) Grated cheese → feta or goat's cheese (tangier flavour, often easier to portion) Butter or oil for greasing → ghee or butter (heat-stable, no seed oils) Cherry tomatoes → broccoli or mushrooms (less sugar, more fibre or more umami)

Allergens

Contains egg and milk, both common allergens. Usually suits children well if baked through, and during pregnancy the quiche should be fully set and made without raw-milk cheese.

Frequently asked questions

Which nutrients do the eggs bring to this quiche?

Eggs contain protein, choline, vitamin B12, selenium and small amounts of fat-soluble vitamins such as A and D. They also hold the filling together as it sets.

What's in peppers and tomatoes, nutritionally?

Red peppers contain vitamin C, plus carotenoids. Tomatoes provide lycopene, among other things – the plant compound that gives them their red colour.

What does spinach bring to the quiche?

Spinach brings folate, vitamin K and magnesium. It wilts down quickly in the oven and keeps the filling moist.

What do milk and cheese contribute?

Milk and cheese provide calcium, phosphorus, vitamin B12 and, depending on the product, protein. Hard and semi-hard cheeses often contain less lactose than milk.

Is the quiche suitable if you're sensitive to lactose?

That depends on your own tolerance: milk can be more of an issue, while aged cheese often contains only a little lactose. If you're sensitive, lactose-free milk is an easy alternative.