Crustless Asparagus Quiche

Crustless Asparagus Quiche

If you are watching carbohydrates and calories, but want high protein, you really can’t do much better than this quiche.  You’ll be getting a lot of vitamins as well.  This delicious quiche is high in vitamins C, A, K, iron, and folate.

Making it crustless cuts out a lot of carbs and calories. Using more egg whites than yolks cuts down on the cholesterol and fat, while still supplying 7 grams of protein per serving. Not too bad for just 72 calories a slice!

Be sure to remove the tough, woody stems from the bottom of the asparagus before adding the sliced tips and spears.  Onions and tomatoes can add a lot of flavor to a quiche. Other veggies that will work in this quiche are chopped broccoli florets (very small pieces),  chopped zucchini, well dried canned chopped artichoke hearts, bell peppers, or cooked and drained spinach.  Shredded part-skim mozzarella can be used instead of the feta cheese, if preferred.

Quiche can be served for breakfast, lunch, or dinner. If serving it for lunch or dinner, mesclun or other baby lettuce with a simple vinaigrette is the perfect side.  Serving quiche for breakfast? Try it with fresh juice, tea, a smoothie or this Turkey Breakfast Sausage.

Crustless Asparagus Quiche

Crustless Asparagus Quiche

Yield: 8 servings | Serving Size: 1 slice | Calories: 72 | Total Fat: 3 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 49 mg | Sodium: 120 mg | Carbohydrates: 3 g | Dietary Fiber: 1 g | Sugars: 2 g | Protein: 7 g | SmartPoints: 2 |

Ingredients

  • 2 cups sliced asparagus
  • 6 egg whites
  • 2 whole eggs
  • 1/3 cup diced onion
  • 1/2 cup (low-fat) feta cheese, optional parmesan cheese
  • 1/2 cup diced tomatoes
  • 1/4 teaspoon black pepper
  • Kosher or sea salt to taste

Directions

Preheat oven to 350 degrees.

Combine all ingredients in a medium mixing bowl and pour into a quiche pan or 9-inch glass pie plate.

Bake at 350° for approximately 45 minutes or until filling is set.

http://skinnyms.com/crustless-asparagus-quiche/

74 Comments on "Crustless Asparagus Quiche"

  1. Meribeth  March 31, 2013

    This is an excellent recipe!! I made this as a 'breakfast-for-dinner' option tonight and both my boyfriend and I both loved it. The WW Points are spot on as well, which is great since it is ssoo good and only 1 point per serving. 🙂 I added salt and pepper on top before baking, and also included 1/3 pound of low-sodium ham which altered the WW points to 2pts per serving. I finished it off with a bit of red-pepper flakes before serving for additional flavor a bit of heat. I would definitely make this meal again.

    Reply
  2. Julie  May 4, 2013

    Could I use an 8" round metal baking pan for this?

    Reply
  3. Skinny Ms.  May 6, 2013

    Lisa, Yes…yummy!

    Reply
  4. Jan  May 18, 2013

    I would think so, I use glass and comes out great. Make sure you grease well.
    It is our new favorite meal..I actually tried broccoli and it was delicious too! Good luck

    Reply
  5. Jenn  May 29, 2013

    How long will this keep in the fridge? I work early and am looking for a breakfast I can make on Sunday night and eat all week. Thanks!

    Reply
    • Skinny Ms.  May 30, 2013

      Jenn, Only a day or two at the most. It may not spoil but I think it might get soggy.

      Reply
  6. Jho-  June 8, 2013

    Hello, Is it possible to replace the asparagus with other vegtibles? Thank you!

    Reply
  7. Jess  August 10, 2013

    do you scramble the whole eggs and egg whites all together before combining with the rest of the ingredients?

    Reply
  8. fran  August 10, 2013

    would zucchini work instead of the asparagus?? or drained spinach??

    Reply
    • Skinny Ms.  August 11, 2013

      Fran, Sure, zucchini will work great. You can use drained spinach as well.

      Reply
  9. DMA  August 11, 2013

    why would you only use egg whites? The yolk is where the nutrition is!
    And egg whites are high in avidin which binds to biotin in your body. Eating the whole egg with yolk offsets the problem.

    Reply
    • Skinny Ms.  August 11, 2013

      DMA, Feel free to add the yolks. We chose to use only two yolks because of their high calorie content. Yes, they contain the vitamin D and Iron, that’s why we used two yolks.

      Calories (2 large eggs)142;
      Fat (2 large eggs)10 g;
      Sat. Fat (2 large eggs) 4 g;
      Cholesterol (2 large eggs)422 mg;

      Calories(3 egg whites) 51
      Fat (3 egg whites) .2g
      Sat Fat (3 egg whites) 0g
      Cholesterol (3 egg whites)0 mg

      Reply
  10. Debbie  September 6, 2013

    This might be a crazy question; do you cook the asparagus first? My asparagus seems a little thick.

    Reply
    • Skinny Ms.  September 6, 2013

      Debbie, I don’t cook it first as it typically get tender while cooking in the oven. If your asparagus is really thick, slice it into small pieces. 🙂

      Reply
  11. Terry  January 1, 2014

    Perfect. I had asparagus that I wanted to use up. And the points were so low, hubby and I split it for a filling healthy lunch.

    Reply
  12. Kylie sus  February 8, 2014

    Does it freeze well?

    Reply
    • GaleCompton  February 9, 2014

      Kylie, I've never frozen this particular recipe. I'm not a big fan of frozen egg recipes. Let us know if you try it.

      Reply
  13. Eve  February 8, 2014

    I just wanted to ask…what happend to the original recept for this quiche? I was preparing totally different recipe that was on SkinnyMs just 2 weeks ago, now I can only find this one with feta cheese, the one I was prepared was with parmesan. Please help 🙂

    Reply
    • GaleCompton  February 9, 2014

      Eve, With this recipe you can use either feta or parmesan cheese. It's the same recipe as before but we added this as an option. I prefer the feta and my husband prefers the parmesan. 🙂

      Reply
  14. Marjorie Werrett  February 14, 2014

    If I choose to use whole eggs, how many should I use?

    Reply
    • SkinnyMs  February 14, 2014

      5 eggs altogether. 1 whole egg for every 2 whites. Enjoy:)

      Reply
  15. Robin  February 15, 2014

    Do you grease the pab?

    Reply
    • SkinnyMs  March 3, 2014

      Lightly coat the pan with olive oil cooking spray. Thanks for checking!

      Reply
  16. JERRY  February 20, 2014

    i'M NOT BIG ON FETA,BUT I AM A GOAT CHEESE JUNKIE,WILL THAT WORK???

    Reply
    • SkinnyMs  February 27, 2014

      Yes, that will work:)

      Reply
  17. JERRY  February 20, 2014

    i am not a fan of feta,b ut i am a goat cheese junkie,will that work??

    Reply
    • SkinnyMs  February 27, 2014

      Yes, goat cheese would be delicious!

      Reply
  18. JERRY  February 20, 2014

    CAN YOU USE GOAT CHEESE INSTEAD

    Reply
    • SkinnyMs  February 27, 2014

      Yes, that would be delicious:)

      Reply
  19. Shannon  February 22, 2014

    Hi, this looks delicious. Do you know if single serving sizes may be frozen and reheated later? Would they still taste good and have a good consistency?

    Reply
    • SkinnyMs  February 27, 2014

      Yes, quiche is one of those foods that freezes well. It will hold up in taste and consistency when reheated.

      Reply
  20. Patty  March 1, 2014

    will canned asparagus work?

    Reply
    • SkinnyMs  March 3, 2014

      Yes, if need be.

      Reply
  21. Karen S  March 3, 2014

    I have one in the oven right this moment. My second one. But, I'd call it a frittata more than a quiche. Don't care for Feta but mozzarella is an excellent sub. Thanks for the recipe!

    Reply
    • SkinnyMs  March 4, 2014

      You're welcome:)!

      Reply
  22. D.W.  March 4, 2014

    Is this the correct picture used for this recipe? I don't see any tomatoes or asparagus. Is there potatoes on the bottom? There is chunks of white something…is that the cheese?

    Reply
    • SkinnyMs  March 4, 2014

      Correct! The chunks are the feta cheese, but you can certainly get creative with what you add to this recipe in terms of cheese and vegetable preference.

      Reply
  23. Karen S  March 10, 2014

    Made one today with some diced red peppers in place of absent tomatoes, 2 slices of cooked SkinnyMs Turkey Breakfast sausage, and all mozzarella. So delicious. You could make this with any vegetables you have on hand. The key is using mostly egg whites. I can eat 3 svgs of this for 3 points and am not even tempted to start grazing until I fix myself some dinner. I can't think of a single other food that I can eat for 3 points that keeps me full and satisfied for an entire day. This is magic!

    Reply
  24. Vanessa  April 27, 2014

    Looks good but I don't want to use eggs white. Using whole eggs is much healthier. How many whole eggs should I use?

    Reply
    • SkinnyMs  April 28, 2014

      Hi Vanessa, 1 whole egg for every 2 egg whites.

      Reply
  25. Julie  May 27, 2014

    I made this yesterday with 6 whole eggs and parmesan cheese and LOVE, LOVE, LOVE it. So did my hubby! I will be making this regularly! Thanks!

    Reply
    • Ulla Pennick  December 26, 2014

      This is what I will do 🙂 Eggs = the best superfood there is!!!

      Reply
  26. Daniele  June 12, 2014

    has anyone made this with a crust?

    Reply
  27. Hbcook  July 29, 2014

    Did not like this at all. The baking time was way too long and the result was a grainy texture.

    Reply
  28. Hbcook  July 29, 2014

    Mine didn't turn out brown on top. This photo looks like it had cheddar?

    Reply
    • SkinnyMs  July 29, 2014

      Karen, This doesn't have cheddar but you can certainly add some shredded low fat cheddar to the top if desired.

      Reply
  29. Kristie  October 5, 2014

    Thank you so much for the recipe! This was my very first time making a quiche. Next time I am going to make it with broccoli! It came out great!

    Reply
  30. Guest  January 9, 2015

    does anyone answer the questions????????????//

    Reply
    • SkinnyMs  January 12, 2015

      I'm sorry, I don't see your question. Can you let me know what it was?

      Reply
  31. CCF  April 11, 2015

    Excellent recipe. Made today for lunch. Used Havarti because I didn't have feta. Started on stovetop in my 10" pan, then placed in oven under broiler to finish setting the center. Took about 20 min from start to finish. This one is a keeper!

    Reply
  32. Paprika Furstenburg  April 27, 2015

    Will Swiss work instead of feta?

    Reply
    • SkinnyMs  April 28, 2015

      Paprika, Yes, swiss cheese would be delicious.

      Reply
  33. Sarah  July 14, 2015

    Can you use a different kind of cheese? Like low sodium muenster?

    Reply
    • SkinnyMs  July 15, 2015

      We haven't made this Quiche with any other kind of cheese. Just be sure that the muenster easily melts.
      Many shredded cheese are packed with wax and don't melt easily. I like the brand, "Sargento, Off The Block" best.

      Hope this helps. Keep us posted! 🙂

      Reply
  34. Laura  September 23, 2015

    Just letting you know that I took a chance and froze half of mine and the answer is YES! I popped a couple of slices into the microwave for 1 minute and then cut them down the center and did another 30 seconds and it was perfect 🙂

    Reply
    • SkinnyMs  September 23, 2015

      Fabulous! Thanks for letting us know, Laura!

      Reply
  35. Lois  January 5, 2016

    This is really yummy… made it tonite and am having a piece as a snack. I follow the recipe, don’t think I would change a thing! Maybe make a mushroom and spinach one for a change, but keep the basic recipe..!

    Reply
  36. Linda  January 28, 2016

    Can I use Egg Beaters in place of “real” eggs?

    Reply
  37. Debbie  January 28, 2016

    What kind of parmesan? Also can you use frozen broccoli?

    Reply
    • Gale Compton  January 28, 2016

      Debbie, Yes, you can use frozen broccoli. I use fresh parmesan cheese, grated from a block. 🙂

      Reply
  38. Shobhabadakere@yahoo.com Desai  January 30, 2016

    Trying this today. Sounds yummy and low in ww points.Thank you,
    Shobhs

    Reply
  39. Dianne  January 30, 2016

    Hi if I use fresh spinach, how much should I use. Thank you

    Reply
    • Gale Compton  January 31, 2016

      Dianne, I would recommend two cups loosely packed spinach. You might consider coarsley chopping first.

      Reply
  40. Claire  March 9, 2016

    I live in the uk… is that 350° F or C?

    Reply
    • SkinnyMs.  March 10, 2016

      Fahrenheit; all measurements are in Customary U.S.

      Reply
  41. marygee  March 19, 2016

    Excellent recipe. Everyone loves it! Thank you.

    Reply
  42. kacey  April 22, 2016

    Can you eat a slice for breakfast, slice for lunch and then one for dinner all in the same day

    Reply
  43. Lisa Corrin  June 25, 2016

    I was thinking of putting cooking these in mini-muffin pans, do you know how that changes the serving size? I’m sure that the points for one slice would be higher than that of 1 mini-muffin. Any thoughts?

    Reply
    • Gale Compton  June 25, 2016

      Lisa, Muffin pans should be fine. Regular size muffin cups would be just about equal to one slice. You’re right, mini-muffin cups would be
      closer to 1/2 slice.

      Reply

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