Low Fat Crustless Mushroom Quiche
Delight in the wholesome goodness of this Low Fat Crustless Mushroom Quiche, a healthier take on a classic favorite that’s bursting with flavor and low on guilt. Perfect for breakfast, brunch, or even a light dinner, this recipe highlights the natural earthiness of sautéed button mushrooms, the sweetness of caramelized onions, and the unmistakable aroma of garlic, all folded into a protein-packed egg base. With no crust to weigh it down, this quiche is delightfully light and gluten-free, while the optional topping of low-fat shredded cheese adds a subtle creamy richness. Easy to prepare in just 15 minutes and baked to golden perfection in under 35, this dish is as simple as it is satisfying. Pair it with a crisp green salad or fresh fruit for a complete meal that’s as nutritious as it is delicious!
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Recipe Information
Ingredients
- 4 large Eggs
- 4 large Egg whites
- 1 cup Low-fat milk
- 8 ounces Button mushrooms
- 1 medium Onion
- 2 cloves Garlic
- 2 tablespoons Fresh parsley
- 0.5 cup Low-fat shredded cheese (optional)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 spritz Olive oil cooking spray
Instructions
Preheat your oven to 375°F (190°C) and lightly spritz a 9-inch pie dish or quiche dish with olive oil cooking spray.
Clean the mushrooms with a damp paper towel and slice them thinly. Dice the onion and mince the garlic.
Heat a nonstick skillet over medium heat and spritz with olive oil cooking spray. Sauté the onions for 3-4 minutes until softened.
Add the garlic and sliced mushrooms to the skillet. Cook while stirring occasionally until the mushrooms are golden brown and most of the liquid has evaporated, approximately 6-8 minutes.
Remove the skillet from the heat and stir in the chopped parsley. Set the mixture aside to cool slightly.
In a large bowl, whisk together the eggs, egg whites, low-fat milk, salt, and black pepper until fully combined.
Spread the mushroom mixture evenly across the prepared pie dish. If using, sprinkle the shredded low-fat cheese on top of the mushrooms.
Pour the egg mixture over the mushrooms and cheese, ensuring it's evenly distributed in the dish.
Place the dish in the preheated oven and bake for 30-35 minutes, or until the quiche is puffed, golden, and a knife inserted into the center comes out clean.
Remove the quiche from the oven and allow it to cool for 5-10 minutes before slicing into six equal portions. Serve warm or at room temperature.
Nutrition Facts
Calories |
123 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.3 g | 7% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 132 mg | 44% | |
| Sodium | 330 mg | 14% | |
| Total Carbohydrate | 7.0 g | 3% | |
| Dietary Fiber | 0.9 g | 3% | |
| Total Sugars | 4.3 g | ||
| Protein | 12.1 g | 24% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 150 mg | 12% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 268 mg | 6% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
