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A classic dish, made better for you! This Healthy Quiche Recipe revamps the traditional version of Quiche Lorraine by making it lighter without sacrificing flavor. Made crustless and packed with protein, this wholesome recipe is low in calories and perfect for any meal.
Get the best of both worlds with this comforting yet healthy quiche recipe. It’s crustless, making it lighter and more nutritious—perfect for supporting your weight loss goals.
By swapping traditional heavy cream for a creamy cauliflower base - used in several recipes in my low calorie cookbook - and using turkey bacon and whole eggs, you get all the rich flavors of the classic quiche Lorraine without the excess calories.
This quiche is ideal for those moments when you want to enjoy a classic favorite in a wholesome way, all while staying on track with your wellness goals. Great for meal prepping or weekend brunching!
Looking for more egg recipes to add to your breakfast rotation? Try this healthy Breakfast Strata, Egg Muffins, Crock pot Egg Omelet or any of these 40 Low Calorie Breakfast Recipes.
Why You Will Love This Recipe
- Lighter Version of a Classic: Enjoy all the nourishing flavors of traditional Quiche Lorraine without the heaviness. Made crustless and without heavy cream, this version reduces calories while still delivering that satisfying, rich taste.
- Packed with Protein: Thanks to the combination of turkey bacon, whole eggs, and egg whites, this healthy quiche is high in protein, helping you stay fuller longer.
- Great for Special Diets: Naturally gluten-free, Paleo, low-calorie, and low-carb, this quiche is suitable for a variety of dietary needs while offering all the same flavors.
Healthy Quiche Ingredients
- Eggs and Egg Whites: The primary source of protein in this recipe, eggs provide structure and help the quiche set into a firm, custard-like filling.
- Cauliflower: Acts as a substitute for heavy cream, creating a smooth, creamy texture that balances the custard base. When boiled and blended, cauliflower offers a rich texture without the added calories or fat of traditional cream.
- Turkey Bacon: Adds a smoky flavor that complements the eggs while providing a lean source of protein. If you prefer, you can substitute turkey bacon with pork bacon, chicken sausage, or ham, though this will increase the calories per serving.
- Almond Milk: Used to blend with the cauliflower mash, almond milk replaces heavy cream, helping keep the quiche lower in calories while maintaining a creamy texture. Opt for unsweetened almond milk to avoid added sugars, or feel free to substitute with any milk or dairy-free milk of your choice for a similar result.
- Parmesan Cheese: Adds a sharp, savory flavor that enhances the overall richness of the crustless Quiche Lorraine, giving it depth without overpowering the other ingredients. If you're out of Parmesan, any cheese will work, though white cheeses will add a richer taste. For a dairy-free version, you can omit the cheese or substitute with nutritional yeast.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations
- Add a Crust: If you’re craving a more classic version of a healthy quiche with a crust, try using this low calorie pie crust for a delicious, healthier spin.
- Boost the Veggies: For added nutrition and vibrant color, toss in chopped veggies like onion, spinach, zucchini, or tomatoes. These will enhance the flavor and texture of this no crust quiche recipe.
- Make it Spicy: If you enjoy some heat, add a diced jalapeño, a sprinkle of red pepper flakes, or a dash of hot sauce to give your quiche a spicy kick.
How to Make a Healthy Quiche Without Crust
Ready to make this low-calorie quiche? It’s quick and simple! With just a few steps, you’ll have a light, nutritious meal ready to enjoy all week. Preheat your oven to 350°F, spray a 9" pie dish, gather your ingredients, and let’s get started.
Step 1: Cook the Cauliflower Cream. Place the cauliflower in a pot, cover with water, and bring to a boil. Boil for 15 minutes, or until the cauliflower is very soft. Drain and set aside to cool.
Step 2: Cook the Bacon. Cook your bacon until crispy in a skillet. After cooling, chop it into small pieces.
Step 3: Whisk the Base. Whisk together the eggs, egg whites, garlic powder, salt, and pepper in a mixing bowl until fully combined.
Step 4: Blend the Cauliflower. Add the cooled cauliflower with the milk to a blender and blend on high until smooth.
Step 5: Mix the Quiche Base. Transfer the cauliflower mixture to the bowl with the eggs and gently fold in the cheese.
Step 6: Add to Baking Dish. Pour the egg mixture into a greased pie dish.
Step 7: Add the Toppings. Sprinkle the chopped green onions and turkey bacon over the top.
Step 8: Bake, Slice and Serve. Bake for 40-45 minutes, or until the quiche is fully set in the center. Remove from the oven and cool for 5 minutes before slicing into 6 pieces and serving.
Serving Suggestions
Now that you know how to make a crustless quiche, let’s talk about how to pair it for the best meal of the day—breakfast (or brunch, of course)! Here are some delicious ways to make your meal even more satisfying.
- Serve your healthy quiche Lorraine recipe alongside an Italian chopped salad, roasted winter veggies, or a bowl of yogurt fruit salad for a well-rounded brunch.
- Slice the quiche into individual servings and pair with roasted broccoli, or air fryer sweet potato fries for a quick and filling meal prep option.
- Create a breakfast spread with butternut squash hash, gluten free donuts, and a strawberry Greek yogurt smoothie for a mix of sweet and savory dishes.
Storing Tips
- Storing and Reheating: Store leftover quiche in an airtight container in the refrigerator for up to 5 days. It can also be frozen for up to 3 months. Thaw overnight in the fridge and reheat in the microwave until warmed through.
- Make Ahead: Prepare the healthy quiche in advance and refrigerate it overnight before baking the next day. Once baked, you can also store it in the fridge for up to 3 days, and it reheats well for quick meals or meal prep.
Expert Tips
- Cooking Cauliflower: To speed up the boiling process, cut the cauliflower into smaller pieces. Once cooked, allow it to cool to room temperature before mixing with the eggs to maintain the right texture.
- Let It Set Before Serving: Allow the quiche to cool for at least 5 minutes after baking. This helps the filling set, making it easier to slice.
Healthy Quiche Recipe FAQs
You can but it adds more calories and fat to each serving. If using whole eggs, use 8 whole eggs instead of 4 eggs and 8 egg whites.
Absolutely! I love this idea for a fancy brunch! Use small ramekins instead of a 9-inch pie dish. Bake until the centers are set. They may cook more quickly so I recommend
The edges of your quiche will be lightly browned and the center will be set. It may be slightly jiggly but will continue to cook and set as it cools. If it looks overly soft and wet, you should continue to cook it a bit longer until the center is more set.
More Healthy Breakfast Recipes
If you tried this healthy quiche recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Healthy Quiche Recipe
Ingredients
- 1 ½ cups cauliflower florets
- 3 slices turkey bacon
- 4 eggs
- 8 egg whites
- ½ cup unsweetened almond milk or milk of choice
- 2 green onions diced
- 1 teaspoon garlic powder
- 3 tablespoons Parmesan or Gruyere, or omit for dairy free
- Salt and pepper to taste
Instructions
- Place cauliflower in a pot and cover with water then bring the pot to a boil. Boil 15 minutes or until the cauliflower is very soft. Cutting the cauliflower smaller will allow it to boil faster.
- While the cauliflower boils, cook the turkey bacon in a skillet according to package instructions. Remove the turkey bacon from the heat and transfer to a cutting board to cool.
- Drain the cauliflower and set aside to cool.
- In a large mixing bowl, whisk together the eggs, egg whites, garlic powder, salt and pepper. Set aside.
- Preheat the oven to 350 F. Prepare a 9-inch pie dish by spraying with avocado oil.
- Check the cauliflower to ensure it's room temperature. It is very important the cauliflower is at room temperature before mixing it with eggs. Once it is at room temperature, transfer it to a blender with the milk and blend on high until smooth.
- Transfer the cauliflower mixture to the mixing bowl with the eggs and fold it together with the cheese. Chop the turkey bacon and green onion then transfer the egg mixture to the baking dish and top with the turkey bacon and green onion.
- Bake 40-45 minutes or until the quiche is fully set in the center. Remove from the oven, cool 5 minutes at room temperature before slicing and eating.
- Leftovers can be stored up to 5 days in the refrigerator. You can prepare this quiche ahead of time as well, place in the refrigerator overnight and bake the next day!
Notes
- Whole Eggs: You can replace the egg whites with 4 whole eggs, however, please note this will significantly increase the calories per serving and reduce the protein.
- Cooking Cauliflower: To speed up the boiling process, cut the cauliflower into smaller pieces. Once cooked, let it cool to room temperature before mixing with the eggs to maintain the right texture.
- Let It Set Before Serving: Allow the quiche to cool for at least 5 minutes after baking. This helps the filling set, making it easier to slice.
- Storing and Reheating: Store leftover quiche in an airtight container in the refrigerator for up to 5 days. It can also be frozen for up to 3 months. Thaw overnight in the fridge and reheat in the microwave until warmed through.
Nutrition
It looks delicious. At the top of the recipe card, it says it serves 4, but Step 8 says to cut it into 6 slices. Could you please clarify. Thank you! Can't wait to try it.
It should be 4 servings. Thanks for letting me know of the discrepancy. I updated the instructions!
This recipe confused me as the first part lists a 9 inch pie crust as an "ingredient". It took some in-depth scrolling to find the Second recipe which is slightly different. (Better editing ?)
It does not say 9-inch pie crust as an ingredient in the recipe card. All you have to do is click the 'jump to recipe' button at the top of the blog post and it takes you directly to the recipe card. There are not two recipe cards here. We just verified that so I don't know where you were seeing this.
Turned out delicious and you can't taste the cauliflower! I had zero issues reading the instructions.
I must admit the instructions were not clearly written, But the quiche tasted scrumptious!!!
I'm sorry you had trouble with the instructions. No one else has complained about them, but it sounds like if your quiche turned out scrumptious that the instructions were clear enough to get the job done!