Crustless Asparagus Quiche

5 from 2 votes

A lovely dish that's light on cals while heavy on flavor.

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.

5 from 2 votes

Crustless Asparagus Quiche

This quiche has a lot of protein and is low in carbs and calories which makes it perfect for those on different diets, plus it is super tasty.
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Yield 8 people
Serving Size 1 slice
Course Breakfast, Dinner, Lunch
Cuisine Universal
Author SkinnyMs.

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

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

Serving: 1slice | Calories: 72kcal | Carbohydrates: 3g | Protein: 7g | Fat: 3g | Saturated Fat: 2g | Cholesterol: 49mg | Sodium: 120mg | Fiber: 1g | Sugar: 2g |
SmartPoints (Freestyle): 2
Keywords Diabetic-Friendly, Gluten-Free, Keto, Vegetarian

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95 Comments

  1. 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.

  2. 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

  3. 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!

  4. 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.

    1. 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

    1. 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. 🙂

  5. 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.

    1. 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.

  6. 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 🙂

    1. 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. 🙂

  7. 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?

  8. 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!

  9. 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?

    1. 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.

  10. 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!

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

  12. 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!

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

  13. 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!

  14. 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!

    1. 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! 🙂

  15. 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 🙂

  16. 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..!

  17. 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?

    1. 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.

  18. 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

    1. 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.

    1. Aida, The serving size is listed. I don’t know the weight or grams of each serving..if that’s what you’re askimg.

  19. 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!

  20. 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

  21. 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!

  22. 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.

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