Description
Crustless Tuna Quiche is a light and flavorful savory dish that combines the rich taste of tuna with a creamy egg-based filling, all baked to perfection without the need for a traditional crust. This quiche features a blend of ingredients like flaky tuna, fresh vegetables, cheese, and aromatic herbs, all held together in a smooth, custard-like texture. It’s a low-carb, gluten-free option that’s both satisfying and versatile, making it perfect for breakfast, brunch, or even a light dinner. Simple to prepare and easy to enjoy, Crustless Tuna Quiche offers a healthy, protein-packed meal with every bite.
Ingredients
Scale
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.
Instructions
Follow these simple steps to make the perfect Crustless Tuna Quiche:
Prepare the Filling:
- 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.
- 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.
- 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.
- 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.
- 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:
- Pour the Mixture into the Dish: Transfer the quiche mixture into your prepared pie dish. Use a spatula to spread it evenly.
- 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.
- 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.
- Prep Time: 10 minutes
- Baking Time: 30-35 minutes
Nutrition
- Serving Size: 6-8
- Calories: 200-250 kcal
- Fat: 15g
- Carbohydrates: 4g
- Protein: 18g