Crustless Tuna Quiche

Introduction

Crustless Tuna Quiche is a savory, satisfying dish that brings together the creamy goodness of eggs, the rich flavor of tuna, and a variety of fresh vegetables, all baked into a tender, golden perfection. Without the traditional pie crust, this quiche is lighter and more versatile, making it a perfect option for those looking for a low-carb or gluten-free alternative. It’s easy to prepare, hearty, and ideal for any meal of the day – whether it’s breakfast, brunch, or dinner.

This recipe is ideal for families, meal prepping, or anyone who’s craving a quick and nutritious meal that doesn’t compromise on flavor. The beauty of a crustless quiche is that it’s also incredibly customizable – add your favorite vegetables, swap in different cheeses, or even play around with herbs and spices to suit your taste. This dish is packed with protein, fiber, and essential nutrients, making it not only delicious but also wholesome.

Perfect for:

• Breakfast or brunch
• Quick weeknight dinners
• Meal prep for the week
• Family gatherings
• Protein-packed low-carb meals

Why You’ll Love This Recipe

Here’s why Crustless Tuna Quiche will quickly become your go-to recipe for easy, comforting meals:

• Simple and Versatile: With just a handful of ingredients, this dish comes together in no time. You can easily modify it to suit your dietary preferences, and it’s packed with protein and veggies to keep you full longer.
• Low-Carb and Gluten-Free: By skipping the crust, this quiche becomes a perfect choice for those following low-carb, gluten-free, or even keto diets.
• Quick Prep and Baking: Unlike traditional quiches, which often involve time-consuming crust preparation, this one can be prepped in about 10 minutes, and it bakes in just 30 minutes!
• Healthy and Filling: Tuna is an excellent source of lean protein and omega-3 fatty acids, while the eggs provide essential vitamins and minerals, making this quiche both healthy and hearty.
• Perfect for Any Occasion: Whether it’s for a family brunch, a quick dinner, or a meal prep option for the week, this quiche is always a crowd-pleaser.

Preparation and Cooking Time

• Total Time: 45 minutes
• Preparation Time: 10 minutes
• Baking Time: 30-35 minutes
• Servings: 6-8
• Calories per Serving: Approximately 200-250 calories
• Key Nutrients: Protein: 18g, Carbs: 4g, Fat: 15g

Ingredients

Here’s what you’ll need to make this delicious Crustless Tuna Quiche:

• 2 cans (5 oz each) tuna in water or olive oil, drained and flaked
• 4 large eggs
• 1 cup heavy cream or half-and-half (for a lighter version, use milk)
• 1 cup shredded cheddar cheese (or any cheese of your choice)
• 1/2 cup chopped onion (yellow or red)
• 1/2 cup bell pepper, finely diced (use any color you prefer)
• 1/2 cup frozen peas, thawed (optional, but adds great color and texture)
• 1/4 cup chopped fresh parsley or dill (optional for added freshness)
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• A pinch of paprika or cayenne pepper (optional for added heat)

Ingredient Highlights

• Tuna: Tuna is an affordable, convenient protein that’s rich in omega-3 fatty acids and lean protein. It also brings a rich, savory flavor to the quiche.
• Eggs: Eggs are the base of any quiche and provide a rich, creamy texture when baked. They’re also packed with protein and essential vitamins.
• Heavy Cream or Half-and-Half: These dairy ingredients make the quiche filling creamy and rich, but you can use milk or a dairy-free alternative like almond milk for a lighter version.
• Cheese: Cheese brings flavor and richness to the quiche. You can use a variety of cheeses such as mozzarella, gouda, or even feta for a more tangy taste.
• Vegetables: Bell peppers, onions, and peas add color, texture, and nutrients to the quiche. Feel free to swap or add more vegetables like spinach, mushrooms, or zucchini.

Step-by-Step Instructions

Follow these simple steps to make the perfect Crustless Tuna Quiche:

Prepare the Filling:

1. Preheat the Oven: Preheat your oven to 350°F (175°C). Grease a 9-inch pie dish or quiche dish with a bit of butter or non-stick spray to prevent sticking.
2. Sauté the Vegetables: In a medium pan, sauté the chopped onion and bell pepper over medium heat until they’re soft and slightly caramelized (about 5-7 minutes). If you’re adding peas or other vegetables, toss them in with the onions and peppers for the last 2 minutes. This step enhances the flavors and helps to reduce excess moisture in the vegetables.
3. Whisk the Eggs and Dairy: In a large bowl, whisk together the eggs, heavy cream (or milk), garlic powder, onion powder, salt, and pepper. Make sure everything is well combined and smooth.
4. Add the Tuna and Veggies: Stir in the flaked tuna, sautéed vegetables, and fresh herbs (if using). Mix gently to combine, ensuring the ingredients are evenly distributed.
5. Add Cheese: Fold in the shredded cheese until it’s fully incorporated into the mixture. If you prefer a cheesier quiche, feel free to add a bit more cheese.

Assemble and Bake the Quiche:

6. Pour the Mixture into the Dish: Transfer the quiche mixture into your prepared pie dish. Use a spatula to spread it evenly.
7. Bake the Quiche: Place the dish in the preheated oven and bake for 30-35 minutes, or until the quiche is set and golden on top. To check for doneness, gently shake the dish. The quiche should be firm, and a knife inserted into the center should come out clean.
8. Cool and Serve: Let the quiche cool for 5-10 minutes before slicing. This will help it set further and make it easier to cut. Serve warm or at room temperature.

How to Serve

Crustless Tuna Quiche can be served in various ways:

• As a Breakfast or Brunch: Serve with a side of fresh fruit or a simple green salad for a light but satisfying meal.
• For Dinner: Pair with roasted vegetables, a green salad, or steamed rice for a balanced meal.
• On-the-Go: This quiche is perfect for meal prepping. Slice it into individual servings and refrigerate for up to 3 days or freeze for up to 3 months.
• With Sauce: For a little extra flavor, drizzle some hot sauce or serve with a side of salsa for added zing.

Additional Tips for Crustless Tuna Quiche

Here are some tips to elevate your Crustless Tuna Quiche:

• Customize Your Vegetables: Feel free to add spinach, mushrooms, or zucchini to the quiche for more vegetables. Just make sure to sauté them first to reduce excess moisture.
• Add Extra Protein: If you like a heartier quiche, consider adding diced chicken, turkey, or even shrimp alongside the tuna.
• Use Fresh Herbs: Fresh parsley, chives, or dill can enhance the flavor of your quiche. Sprinkle some fresh herbs on top before serving for a beautiful touch.
• Cheese Variety: Experiment with different types of cheese like mozzarella, goat cheese, or feta. Each will bring its own flavor and texture to the dish.

Recipe Variations of Crustless Tuna Quiche

Here are 5 variations of Crustless Tuna Quiche that you can try:

1. Spinach and Feta Tuna Quiche: Add 1-2 cups of fresh spinach and use feta cheese for a Mediterranean twist on this quiche.
2. Cheddar and Broccoli Tuna Quiche: Stir in 1 cup of steamed broccoli florets and use sharp cheddar for a classic flavor combination.
3. Spicy Tuna Quiche: Add a teaspoon of chili flakes, some diced jalapeños, or a dash of hot sauce to the egg mixture for a spicy kick.
4. Tomato and Basil Tuna Quiche: Mix in sun-dried tomatoes or fresh diced tomatoes and some chopped fresh basil for a summery flavor.
5. Mushroom and Swiss Tuna Quiche: Sauté mushrooms with garlic and thyme, and use Swiss cheese for a rich, savory variation.

Freezing and Storage for Crustless Tuna Quiche

• Freezing: You can freeze individual slices or the whole quiche. Wrap it tightly in plastic wrap or place it in an airtight container. It will stay fresh in the freezer for up to 3 months. When you’re ready to eat, simply thaw overnight in the fridge and reheat in the oven at 350°F (175°C) for 10-15 minutes.
• Storage: Store leftovers in the fridge for up to 3 days. The quiche will retain its flavor and texture for a quick meal the next day. Simply reheat in the microwave or oven.

Special Equipment for Crustless Tuna Quiche

Here are a few pieces of equipment that can help you make the best Crustless Tuna Quiche:

• 9-inch Pie Dish or Quiche Dish: A standard pie dish works well for this quiche, but you can also use a quiche dish for a more traditional look.
• Whisk: A whisk helps you beat the eggs and cream mixture until smooth.
• Spatula: A spatula is perfect for gently mixing in the tuna and vegetables without overworking the eggs.
• Knife and Cutting Board: For chopping vegetables and slicing the quiche after baking.

FAQ Section of Crustless Tuna Quiche

1. Can I make this recipe dairy-free?
   Yes, you can use a dairy-free alternative like almond milk and dairy-free cheese for the filling.
2. Can I use fresh tuna instead of canned tuna?
   Absolutely! You can use cooked, flaked fresh tuna, but make sure it’s fully cooked before adding it to the mixture.
3. How do I know when the quiche is done?
   The quiche should be golden brown on top, and a knife inserted into the center should come out clean when it’s done.
4. Can I make this quiche ahead of time?
   Yes, this quiche can be prepared the night before and stored in the fridge until ready to bake. You can also prepare it completely and store it in the fridge for up to 3 days before serving.
5. Can I use other types of fish in this quiche?
   Yes, you can swap the tuna for salmon, trout, or even mackerel, depending on your preference.

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Conclusion of Crustless Tuna Quiche

Crustless Tuna Quiche is an easy, flavorful dish that’s perfect for a busy weeknight dinner, a weekend brunch, or meal prepping for the week ahead. With its high protein content, low-carb nature, and flexibility in ingredients, this quiche can suit any dietary need while still being satisfying and delicious. Whether served warm or cold, with fresh herbs or a drizzle of hot sauce, it’s a dish that will quickly become a favorite in your meal rotation. Enjoy!