Crust-Free Cheese Quiche

Quiche; Pronounced "keesh", not kwih-chee like I thought as a kid. 

An odd name, for sure. We can credit the French for this addition to our culinary vocabulary.

Quiches are egg bakes with or without some kind of meat or vegetables, that are typically baked in a crust like a pie. But crusts of course contain carbs and the store-bought ones are loaded with hydrogenated fats. Nourishing Traditions has a pretty good crust recipe that I'll share here at some point. But not using a crust at all is more ideal from a timing standpoint, especially for the busy cook.

This crust-free cheese quiche recipe is perfect of those who want to eat healthy, avoid carbs, get lots of protein, and don't want to fuss with making a crust. I found it online when I was pregnant and looking for high protein/low carb recipes. The recipe has many things going for it, not the least of which is the excellent flavor. It is pretty versitile with the ingredients, especially the toppings, you can make a full recipe, or cut it in half for a smaller family, and you can bake it in a muffin tin for a faster cook time. It makes a great high protein breakfast, but can also be eaten for dinner with a salad and a healthy carb. The quiche also reheats well which makes it a good breakfast option to bake in advance then reheat as needed in the mornings.

(This recipe is adapted from one I found at Simply Recipes.)

Crust-Free Cheese Quiche
For 10 inch pie plate, 9x9 inch pan, or 12 muffin holes.

1/4 cup butter, bacon drippings, or coconut oil

2 tablespoons all-purpose flour*

3/4 cups milk

1 cup cottage cheese

1/2 teaspoon baking powder

1/2 teaspoon salt

1/2 teaspoon pepper
2 teaspoon stone ground or brown mustard

6 eggs

1/2 cup greek yogurt or softened cream cheese, full fat!

2 cups cheddar cheese, or cheese of your choice

1/4 cup grated Parmesan cheese

Suggested toppings:

4 slices bacon

1/4 cup chopped green onions
6 cherry tomatoes, cut in half

thinly sliced onion 
finely chopped bell peppers
minced fresh parsley

any other fresh herbs or veggies of your choice

If using bacon, fry bacon until crisp and reserve the drippings. (4 slices should yield about 1/4 cup drippings. Don't bother measuring the fat if you are using bacon.) Crumble the bacon and set aside. (Have no fear - pork, including bacon, in moderation is not bad for you according to Nourishing Traditions!)

If using butter or coconut oil; Melt the butter or coconut oil in a medium saucepan on medium heat. 

Add flour to the bacon drippings, butter or coconut oil; cook, stirring until bubbly, or for about 2 minutes. (I found the flour in the bacon drippings did not bubble, so go by the time, not the bubbles for this.) Gradually add the milk; cook over medium heat, stirring occasionally, until sauce thickens, about 3 minutes. Remove from the heat; set aside to cool.

Preheat oven to 350 degrees. 

Combine cottage cheese, baking powder, salt and mustard; set aside.

Beat the eggs in a large mixing bowl. Slowly add the Greek yogurt or cream cheese, the cottage cheese mixture and the milk/flour sauce. Fold in the shredded cheddar or cheese of your choice, and Parmesan cheese.

Pour into a buttered 10 inch pie plate, 9x9 inch baking pan, or 12 muffin holes. Sprinkle chopped green onions and crumbled bacon on the top. Arrange tomato halves, cut side up, around the top. (These are the toppings I used in the photo.)

Or arrange toppings of your choice on the top.

For 10 inch pie plate or 9x9 inch baking pan bake at 350 degrees for about 40 minutes, or until the top is set and is starting to turn golden brown.

For muffin tin bake at 350 degrees for 30 to 35 minutes or until lightly browned.

*Use unbleached flour to make this quiche Nourishing Traditions approved.

Preparation time: 25 minutes. Cook time: 5 minutes plus 30-40 minutes baking: Servings: 6-8.

If you are a smaller family and don't want leftovers, here is the same recipe but cut in half. I know some people have trouble doing math in their heads so I'll just save you the trouble and write out the recipe here.

Crust-Free Cheese Quiche

For 8 inch pie plate, 8x8 inch pan, or 6 muffin holes.

2 tablespoons butter, bacon grease, or coconut oil

1 tablespoons all-purpose flour

6 tablespoons milk

1/2 cup cottage cheese

1/4 teaspoon baking powder

1/4 teaspoon salt

1/4 teaspoon pepper

1 teaspoon stone ground or brown mustard

3 eggs

1/4 cup greek yogurt or softened cream cheese, full fat!

1 cup cheddar cheese, or cheese of your choice

2 tablespoons grated Parmesan cheese

Suggested toppings:

2 slices bacon, optional

2-3 tablespoons chopped green onions

4 cherry tomatoes, cut in half

thinly sliced onion 

finely chopped bell peppers

minced fresh parsley

any other fresh herbs or veggies of your choice

If using bacon, fry bacon until crisp and reserve the drippings. (2 slices should yield about 2 tablespoons drippings. Don't bother measuring the fat if you are using bacon.) Crumble the bacon and set aside. (Have no fear - pork, including bacon, in moderation is not bad for you according to Nourishing Traditions!)

If using butter or coconut oil: melt the butter or coconut oil in a medium saucepan on medium heat. 

Add flour to the bacon drippings, butter or coconut oil; cook, stirring until bubbly, or for about 2 minutes. (I found the flour in the bacon drippings did not bubble, so go by the time, not the bubbles for this.) Gradually add the milk; cook over medium heat, stirring occasionally, until sauce thickens, about 3 minutes. Remove from the heat; set aside to cool.

Preheat oven to 350 degrees. 

Combine cottage cheese, baking powder, salt and mustard; set aside.

Beat the eggs in a large mixing bowl. Slowly add the Greek yogurt or cream cheese, the cottage cheese mixture and the milk/flour sauce. Fold in the shredded cheddar or cheese of your choice, and Parmesan cheese.

Pour into a buttered 8 inch pie plate, 8x8 inch baking pan, or 6 muffin holes. Sprinkle chopped green onions and crumbled bacon on the top. Arrange tomato halves, cut side up, around the top.

Or arrange toppings of your choice on the top.

For 8 inch pie plate or 8x8 inch baking pan bake at 350 degrees for about 35 minutes, or until the top is set and is starting to turn golden brown.

For muffin tin bake at 350 degrees for 30 to 35 minutes or until lightly browned.

Preparation time: 25 minutes. Cook time: 5 minutes plus 30-35 minutes baking: Servings: 3-4.

Search terms:

Healthy quiche

Crustless quiche

Nourishing Traditions quiche