Healthy Ham & Cheese Crustless Quiche: A Wholesome, Low-Carb Delight
Nutritional Highlights:
- Eggs: High in protein and healthy fats, great for satiety.
- Lean Ham: Adds flavor and protein without excess fat.
- Low-Fat Cheddar: Reduces saturated fat while keeping cheesy goodness.
- Broccoli: Nutrient-dense, adding fiber and vitamins.
- Unsweetened Almond Milk: Low-calorie, dairy-free liquid base.
- Green Onion & Dijon Mustard: Boost flavor without adding many calories.
Tips for Success:
- Even Cooking: Ensure the broccoli is finely chopped and evenly distributed to avoid uneven texture or wateriness.
- Seasoning: Taste the mixture before baking; a pinch of smoked paprika or garlic powder could enhance flavor.
- Doneness: Check the quiche by inserting a knife in the center; it should come out clean when fully cooked.
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently to avoid drying out.
Customization Ideas:
- Swap broccoli for spinach, zucchini, or mushrooms for variety.
- Use turkey or chicken instead of ham for a different protein.
- Add a sprinkle of fresh herbs like parsley or dill for a fresh finish.
Serving Suggestion:
Pair with a side salad or roasted veggies for a balanced, clean-eating meal. Each slice is likely around 150–200 calories (depending on exact portions and ingredients), making it a great option for breakfast, lunch, or dinner.
Looking for a nutritious, satisfying dish that fits your clean-eating lifestyle? This Ham & Cheese Crustless Quiche is a fantastic option for breakfast, brunch, or even a light dinner. Packed with lean protein, vibrant vegetables, and bold flavors, this quiche skips the heavy crust to keep things light and guilt-free. Whether you’re meal-prepping for the week or hosting a cozy gathering, this versatile recipe is sure to impress with its simplicity and wholesome ingredients. Let’s dive into this delicious, low-carb creation that’s as easy to make as it is to enjoy!
Why You’ll Love This Crustless Quiche
This quiche is a clean-eating dream come true. By ditching the traditional pastry crust, we reduce carbs and calories without sacrificing flavor. The combination of tender lean ham, nutrient-rich broccoli, and sharp low-fat cheddar creates a savory, satisfying bite every time. Plus, it’s endlessly customizable—swap in your favorite veggies or protein to make it your own. With minimal prep and a quick bake time, this dish is perfect for busy mornings or a stress-free weeknight meal.
Ingredients (Serves 4–6)
- 6 large eggs: The backbone of the quiche, providing protein and structure.
- 1 cup diced lean ham: Opt for low-sodium, high-quality ham to keep it clean and flavorful.
- ½ cup shredded low-fat cheddar cheese: Sharp cheddar adds a bold kick with less fat.
- ½ cup steamed broccoli florets, finely chopped: Adds fiber, vitamins, and a pop of green.
- ¼ cup finely chopped green onions: For a mild, fresh oniony flavor.
- ½ cup unsweetened almond milk: A dairy-free way to keep the quiche creamy and light.
- ½ teaspoon Dijon mustard: A subtle tangy note to elevate the flavor profile.
- ¼ teaspoon sea salt: Adjust to taste for a clean, balanced seasoning.
- ¼ teaspoon freshly ground black pepper: For a touch of warmth and spice.
- Cooking spray or 1 teaspoon olive oil: To ensure easy release from the baking dish.
Equipment Needed
- 9-inch pie dish or similar-sized baking dish
- Large mixing bowl
- Whisk
- Cutting board and knife
- Steamer or microwave (for broccoli)
- Measuring cups and spoons
- Oven mitts
Instructions
- Preheat and Prep
Set your oven to 375°F (190°C) to ensure it’s ready for baking. Lightly grease a 9-inch pie dish or baking dish with cooking spray or a small amount of olive oil. This step ensures your quiche slides out effortlessly after baking. - Whisk the Base
In a large mixing bowl, crack the 6 eggs and whisk them until smooth. Add the unsweetened almond milk, Dijon mustard, sea salt, and black pepper. Whisk thoroughly to combine, creating a creamy, cohesive base that will hold the fillings together. The Dijon mustard adds a subtle zing that complements the savory ingredients. - Incorporate the Fillings
Gently fold in the diced lean ham, shredded low-fat cheddar, chopped steamed broccoli, and green onions. Stir until the ingredients are evenly distributed. The goal is to ensure every slice of quiche has a perfect balance of flavors and textures. If your broccoli is freshly steamed, make sure it’s cooled slightly to avoid scrambling the eggs. - Pour and Bake
Pour the egg mixture into the prepared baking dish, spreading it out evenly with a spatula if needed. Place the dish in the preheated oven and bake for 30–35 minutes, or until the center is set and doesn’t jiggle when gently shaken. The top should be lightly golden, with a few enticing brown spots for extra flavor. - Rest and Serve
Remove the quiche from the oven and let it rest for 5–7 minutes. This allows the eggs to firm up, making slicing easier and cleaner. Cut into wedges and serve warm. Pair it with a fresh arugula salad, roasted asparagus, or your favorite clean-eating side for a complete meal.
Why Go Crustless?
Choosing a crustless quiche isn’t just about cutting carbs—it’s about letting the wholesome ingredients shine. Traditional quiches often rely on buttery pastry crusts, which can add unnecessary calories and fats. By skipping the crust, this recipe keeps things light, gluten-free, and keto-friendly while still delivering the creamy, custardy texture you love. Plus, it’s quicker to prepare, making it ideal for busy schedules.
Tips for the Perfect Quiche
- Chop Finely: Ensure the broccoli and ham are diced into small, bite-sized pieces for even cooking and a pleasant texture.
- Check for Doneness: Insert a knife or toothpick into the center of the quiche. If it comes out clean, it’s ready! If not, bake for an additional 3–5 minutes.
- Season Smart: Taste your egg mixture before baking, as ham can vary in saltiness. Adjust salt and pepper as needed.
- Prevent Sticking: Don’t skip greasing the dish, as eggs can cling to ungreased surfaces.
- Make Ahead: This quiche reheats beautifully. Store in an airtight container in the fridge for up to 3 days or freeze individual slices for up to 1 month. Reheat in the microwave or oven at a low temperature to maintain texture.
Customization Ideas
This recipe is a blank canvas for your creativity! Here are some clean-eating variations to try:
- Veggie Swap: Replace broccoli with sautéed spinach, zucchini, bell peppers, or mushrooms for a different flavor profile.
- Protein Twist: Swap ham for diced grilled chicken, turkey bacon, or even smoked salmon for a gourmet touch.
- Cheese Options: Try low-fat mozzarella, feta, or a dairy-free cheese alternative for a new spin.
- Herb Boost: Add fresh herbs like parsley, dill, or chives for a burst of freshness.
- Spice It Up: A pinch of smoked paprika, cayenne, or garlic powder can add depth to the flavor.
Nutritional Benefits
This quiche is a nutritional powerhouse:
- High Protein: Eggs and ham provide ample protein to keep you full and energized.
- Low Carb: Without a crust, this dish is naturally low in carbs, making it suitable for keto or low-carb diets.
- Nutrient-Dense Veggies: Broccoli is rich in fiber, vitamin C, and antioxidants, supporting overall health.
- Low-Fat Cheese: Using low-fat cheddar reduces saturated fat while maintaining cheesy satisfaction.
- Calorie-Conscious: Each serving (based on 6 slices) is approximately 150–200 calories, depending on exact ingredient measurements.
Serving Suggestions
This quiche shines as a versatile dish for any time of day:
- Breakfast: Serve with a side of fresh fruit or a smoothie for a balanced morning meal.
- Brunch: Pair with a mixed green salad and a light vinaigrette for an elegant spread.
- Dinner: Add roasted sweet potatoes or a quinoa salad for a heartier, clean-eating dinner.
- Meal Prep: Slice and store in individual containers for quick, healthy meals throughout the week.
A Word on Clean Eating
This recipe aligns perfectly with clean-eating principles: whole, minimally processed ingredients, no refined sugars, and a focus on nutrient density. By choosing high-quality ham, organic eggs, and fresh vegetables, you’re nourishing your body with real food that tastes as good as it feels. It’s a reminder that healthy eating doesn’t have to be boring—it can be flavorful, satisfying, and downright delicious!
Final Thoughts
This Ham & Cheese Crustless Quiche is more than just a recipe—it’s a celebration of wholesome ingredients and simple preparation. Whether you’re a clean-eating enthusiast or just looking for a quick, nutritious meal, this dish delivers on taste, texture, and health benefits. Try it out, make it your own, and share it with friends and family for a meal that’s sure to please.
