Crustless Tomato-Pepper Quiche Recipe

Serve this classic brunch favorite to your friends and family on low carb diets. This tasty quiche omits lots of carbs because its not baked in a high fat pastry crust.

Ingredients

  • 2 tsp olive oil
  • 2 medium red bell peppers, diced
  • 1 medium green bell pepper, diced
  • 1 medium onion, minced
  • 1/4 tsp freshly ground black pepper
  • 2 eggs
  • 3 egg whites
  • 1 cup low-fat (1%) milk
  • 1/4 cup grated Parmesan cheese
  • 1 cup chopped tomato
  • 2/3 cup flour
  • 1 cup salsa

Directions

  1. Preheat oven to 350°F. Lightly coat a 9-inch quiche pan (without removable bottom) or a 7- x 11-inch baking pan with nonstick cooking spray.
  2. In a large skillet, heat the oil over low heat. Add the bell peppers and onion; cook, stirring frequently, until the vegetables have softened, about 5 minutes. Stir in the tomato and cook until almost all the liquid has evaporated, about 5 minutes. Set vegetables aside to cool to room temperature.
  3. In a bowl, beat together the whole eggs and egg whites. Stir in the milk, Parmesan cheese and black pepper, and mix until well combined. Whisk in the flour. Transfer vegetables to the prepared pan. Pour the egg mixture over the vegetables and bake until the eggs are just set, about 35 minutes.
  4. Cool the quiche for 10 minutes. Cut into 6 wedges. Serve topped with salsa.

Nutrition Facts

Serving Size

Amount Per Serving

Calories
165
% Daily Value*
  • Total Fat
    5g
    8%
  • Saturated Fat
    2g
    10%
  • Cholesterol
    67mg
    22%
  • Sodium
    396mg
    17%
  • Total Carbohydrate
    21g
    7%
  • Dietary Fiber
    3g
    12%
  • Sugars
  • Protein
    10g
    20%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calories needs.