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.
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.