Healthy Quiche Recipe

Healthy Quiche Recipe: Spring Vegetable Crustless Quiche

Looking for a delicious and easy way to add more vegetables to your mornings? As an Irvine nutritionist and local weight loss expert in Irvine, I’m always on the lookout for light, satisfying meals that taste amazing and support your health goals. That’s why I love this healthy quiche recipe—a crustless spring vegetable version that’s perfect for brunch, breakfast, or a light dinner.

This colorful crustless quiche is packed with fresh asparagus, tender leeks, creamy feta, and aromatic dill. It’s low in carbs, high in flavor, and great for meal prep. Whether you’re working with an Orange County weight loss coach or just want to eat more mindfully, this dish is a winner.

Why You’ll Love This Healthy Quiche Recipe

  • Loaded with Spring Veggies: Asparagus and leeks bring fiber, flavor, and nutrients to every bite.
  • Low-Carb & Crust-Free: Light on calories, big on taste—no pastry crust required.
  • Perfect for Meal Prep: Make once, enjoy all week.
  • Versatile & Customizable: Change up the veggies or cheese to suit your taste.

Ingredients (6 servings)

  • Cooking spray
  • 2 cups chopped asparagus
  • ¾ cup leeks, cut into rings or half-moons
  • 1 cup crumbled feta cheese
  • ⅔ cup 2% milk
  • ¼ cup half & half
  • 5 large eggs
  • ¾ tsp kosher salt
  • ⅛ tsp ground black pepper
  • ¼ cup chopped dill
  • 1 tsp za’atar (optional)

Directions

  • Preheat your oven to 350°F. Lightly spray a pie dish with oil.
  • Steam asparagus and leeks with 1 tablespoon of water in the microwave until crisp-tender (about 2.5 to 3 minutes).
  • Spread the vegetables evenly in the pie dish, then sprinkle with crumbled feta.
  • In a bowl, whisk together the milk, half & half, eggs, salt, and pepper. Pour over the vegetables.
  • Top with chopped dill and a sprinkle of za’atar if using.
  • Bake for 35–40 minutes, or until the center is set. Cool slightly before slicing into 6 servings.

Substitutions & Variations

  • Veggies: Try spinach, zucchini, or broccoli.
  • Cheese: Swap feta with goat cheese, mozzarella, Swiss, or Gruyère.
  • Herbs: Chives or parsley work beautifully instead of dill.
  • Mini Quiches: Pour into a muffin tin for on-the-go crustless quiche muffins—bake for 28–30 minutes.

Serving Suggestions

  • A fresh spring salad
  • Roasted potatoes
  • Whole-grain toast
  • Fresh berries or fruit
  • Hash browns (baked or air-fried)

Meal Prep & Storage

  • Make-Ahead Tip: Assemble the filling the night before and bake in the morning.
  • Refrigerate: Keeps well for up to 4 days.
  • Freezer Friendly: Wrap individual slices and freeze. Reheat in the microwave, straight from frozen or thawed.

Nutrition Facts (per slice)

  • Calories: 149
  • Protein: 10g
  • Carbs: 6g
  • Fat: 9.5g
  • Fiber: 1.2g

If you’re ready to jumpstart your health goals with support from an Orange County weight loss specialist, this healthy quiche recipe makes healthy eating simple and delicious.

Original recipe adapted from Skinnytaste.com.