A light, low-carb, crustless asparagus quiche packed with protein, fresh veggies, and flavor—perfect for breakfast, lunch, or dinner.
Hey friends — Gale here! The first time I made this crustless asparagus quiche, I swear my kitchen smelled like a cozy brunch spot. I felt so good about eating it—light, veggie-packed, high-protein breakfast energy without any of the heaviness from a crust. This recipe checks all the boxes: gluten-free quiche recipe, low-carb quiche, and packed with whole-food ingredients. Plus, leftovers turn into an easy lunch the next day and I don’t even have to pretend I’m “meal prepping”… it just happens.
With no crust to fuss over, the process is ridiculously simple. Fresh asparagus, sweet onion, juicy tomatoes, and feta (or whatever cheese you’re obsessed with) get folded into a fluffy, savory egg custard. It bakes up tender, flavorful, and slightly golden around the edges. Whether you call it an asparagus egg bake, vegetable quiche, or a healthy low-carb quiche recipe—this is one of those meals that feels indulgent but stays totally balanced.
Ingredients You’ll Need
Here’s exactly what goes into this easy quiche:
- 2 cups asparagus, sliced
- 6 egg whites
- 2 whole eggs
- 1/3 cup onion, diced
- 1/2 cup feta cheese (or parmesan)
- 1/2 cup tomatoes, diced
- 1/4 teaspoon black pepper
- Kosher or sea salt, to taste
- Pinch of nutmeg
- 1 teaspoon apple cider vinegar
Tip: Apple cider vinegar helps the eggs stay fluffy and light — perfect for that custard-style texture without heavy cream.
How to Make It (So Easy!)
- Preheat your oven to 350°F (175°C).
- Combine all ingredients in a medium mixing bowl, then pour into a quiche pan or 9-inch glass pie dish.
- Bake for about 45 minutes, or until the center is set and the top is slightly golden.
That’s it. No crust to roll, chill, or blind bake. Just whisk, pour, bake, done.
Common Questions (Gale Answers!)
How many calories and macros per slice?
Each slice is around 85 calories, roughly 8g protein, 4g of fat, and ~4g net carbs, depending on your cheese choice.
Can I make crustless asparagus quiche ahead of time?
Yes! It puffs up beautifully in the oven and settles slightly as it cools. Still tastes amazing. Store leftovers in the fridge for 3 to 4 days.
Can I make veggie swaps?
Totally. Try broccoli, spinach, zucchini, or bell peppers. Just chop everything small so it bakes evenly.
What about cheese swaps?
Go wild: parmesan for salty richness, chèvre for tang, or mozzarella if you like a melty vibe.
Does it freeze well?
Personally, I prefer it fresh, but you can freeze slices. Just thaw overnight and reheat gently.
When’s the best time to serve it?
I love it for brunch, lunch, or even a light dinner. Warm it up or enjoy it cold with a side salad.
You’ll Also Love These Healthy Recipes
10 High-Protein Egg Recipes – A collection of delicious meals including this quiche.
Butternut Squash and Black Bean Quesadillas – Another egg-free, flavorful option.
Clean Eating Loaded Chicken Nachos – If you want something more savory.
Herb Roasted Zucchini and Carrots – The perfect veggie-packed side.
Watch How Our Crustless Asparagus Quiche is Made!
Crustless Asparagus Quiche
Ingredients
- 2 cups asparagus sliced
- 6 egg whites
- 2 whole eggs
- 1/3 cup onion diced
- 1/2 cup feta cheese low fat, optional parmesan cheese
- 1/2 cup tomatoes diced
- 1/4 teaspoon black pepper
- kosher or sea salt to taste
- pinch of nutmeg
- 1 teaspoon apple cider
Instructions
- 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.
Nutrition Information
Have you made this recipe?
Tag @skinnyms on Instagram or hashtag it #skinnyms
From Me to You
I adore this crustless asparagus quiche because it tastes like spring—light but satisfying. It’s the kind of dish that makes you feel like you have your life together (even if you’re eating it straight from the pan at 9 p.m.). And every time I serve it, someone asks for the recipe. Give it a try and tag me or send your favorite variation. I can’t wait to see your spin on it!
With kitchen love,
Gale Compton
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This post was originally published on December 7, 2012.
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.
Could I use an 8" round metal baking pan for this?
Julie, Sure, that should work!
Lisa, Yes…yummy!
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
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!
Jenn, Only a day or two at the most. It may not spoil but I think it might get soggy.
Hello, Is it possible to replace the asparagus with other vegtibles? Thank you!
Sure, Use your favorite veggies.
do you scramble the whole eggs and egg whites all together before combining with the rest of the ingredients?
Jess, Yes…just slightly.
would zucchini work instead of the asparagus?? or drained spinach??
Fran, Sure, zucchini will work great. You can use drained spinach as well.
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.
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
You say the recipe is 72kcal. How much is that in “regular” calories for those of us conscious of such things?
Marcia, I recalculated the nutritional data and there are 85 calories for one slice. There are 6 servings, 1 slice, used to make this calculation.
This might be a crazy question; do you cook the asparagus first? My asparagus seems a little thick.
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. 🙂
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.
Does it freeze well?
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.
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 🙂
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. 🙂
If I choose to use whole eggs, how many should I use?
5 eggs altogether. 1 whole egg for every 2 whites. Enjoy:)
Do you grease the pab?
Lightly coat the pan with olive oil cooking spray. Thanks for checking!
i'M NOT BIG ON FETA,BUT I AM A GOAT CHEESE JUNKIE,WILL THAT WORK???
Yes, that will work:)
i am not a fan of feta,b ut i am a goat cheese junkie,will that work??
Yes, goat cheese would be delicious!
CAN YOU USE GOAT CHEESE INSTEAD
Yes, that would be delicious:)
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?
Yes, quiche is one of those foods that freezes well. It will hold up in taste and consistency when reheated.
will canned asparagus work?
Yes, if need be.
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!
You're welcome:)!
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?
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.
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!
Looks good but I don't want to use eggs white. Using whole eggs is much healthier. How many whole eggs should I use?
Hi Vanessa, 1 whole egg for every 2 egg whites.
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!
This is what I will do 🙂 Eggs = the best superfood there is!!!
has anyone made this with a crust?
Did not like this at all. The baking time was way too long and the result was a grainy texture.
Mine didn't turn out brown on top. This photo looks like it had cheddar?
Karen, This doesn't have cheddar but you can certainly add some shredded low fat cheddar to the top if desired.
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!
does anyone answer the questions????????????//
I'm sorry, I don't see your question. Can you let me know what it was?
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!
Will Swiss work instead of feta?
Paprika, Yes, swiss cheese would be delicious.
Can you use a different kind of cheese? Like low sodium muenster?
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! 🙂
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 🙂
Fabulous! Thanks for letting us know, Laura!
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..!
Can I use Egg Beaters in place of “real” eggs?
Sure, that’ll work.
What kind of parmesan? Also can you use frozen broccoli?
Debbie, Yes, you can use frozen broccoli. I use fresh parmesan cheese, grated from a block. 🙂
Trying this today. Sounds yummy and low in ww points.Thank you,
Shobhs
Hi if I use fresh spinach, how much should I use. Thank you
Dianne, I would recommend two cups loosely packed spinach. You might consider coarsley chopping first.
I live in the uk… is that 350° F or C?
Fahrenheit; all measurements are in Customary U.S.
Excellent recipe. Everyone loves it! Thank you.
Can you eat a slice for breakfast, slice for lunch and then one for dinner all in the same day
Kacey, Definitely!
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?
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.
I use this recipe but I only use egg whites ( no yolks ) and I pour mixture into stand and stuff tortilla shells ( the mini ones ) . The shells are only one smart point ? . Try experimenting with different herbs and spices . Thanks for the post x
Thanks for sharing. We’re glad you like the recipe!
Can this be mixed the night before and baked the next morning?
Teresa, I’m a little nervous about mixing the eggs with other ingredients the night before. You could make the quiche the night before, allow to cool then
refrigerate. Pop in the under for a few minutes the following morning and you’re good to go! 🙂 Keep us posted.
The recipe serves 8 and 1 slice is one serving. What would be the gram or ounce weight per serving. Thank you
Aida, The serving size is listed. I don’t know the weight or grams of each serving..if that’s what you’re askimg.
I just made it this morning , I used cherry tomatoes, one turkey slice and 2 sticks of mozzarella sticks , I don’t eat much cheese and can’t eat onions and no salt added! It was delicious!! Thank you!
Yum! So glad you enjoyed it, Gina!
The information for this receipe states that one serving is 2 smart points but some of the posts state it is only one smart point. Can you confirm please. I have only started WW and am eager to get it right. Many thanks
Noeline, A second calculation shows 2 smartpoints.
Great recipe! We did this as a dinner because of the asparagus and we loved it! Very light and feels healthy.
Thanks so much for the feedback!
Would this work for gluten free diets?
Shelly, Just check the ingredients but it should be GF.
Noeline, It would be 2 pts on the old point system, but with Freestyle it is 1 because of the cheese. Eggs are now free.
Hi – I also just started weight watchers so have the same question as above – is one serving 2 pts or 1 pts since eggs are now free? From what it looks like, the only thing to count would be the 1/2 cup of cheese. Love Skinny Ms recipes, so helpful to us newbies!
Hi Kelly! For this recipe, one serving is 1 point!
Can I use liquid egg whites
Gloria, Liquid egg whites should be fine.
I made this quiche as a side dish for our early 4th of July family get-together. I used a whole tomato (with the seeds and jelly-like stuff removed) which was more than the 1/2 c. the recipe called for. I also used a red bermuda onion. I used 6 whole large eggs instead of 5 because I hadn’t read through all the comments before. I did have to cook it at least 5 minutes longer than called for (just kept checking until the center was set), but when it came out of the oven with the top lightly golden, it looked so colorful and pretty. And the taste exceeded my expectations. It was DELICIOUS! I will definitely make this again — for myself and for company.
Vivian, YEAH!!! I’m so happy you enjoyed the recipe. 🙂
Can I use the liquid egg whites
Gloria, Liquid egg whites should be fine.
I have all the ingredients except apple cider. What would be a good substitute?
Try white vinegar.