Crustless Tuna Breakfast Quiche

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Introduction

Crustless Tuna Breakfast Quiche is the ultimate healthy, protein-packed start to your day. This savory quiche combines a delightful mix of eggs, tender tuna, melted cheese, and fresh vegetables, creating a dish that’s both light and satisfying. Since it’s crustless, it’s naturally gluten-free and low-carb, making it an excellent choice for those with dietary restrictions or anyone seeking a nutritious, wholesome breakfast. Whether you’re cooking for a crowd or preparing a meal ahead of time, this quiche is easy to make and incredibly versatile.

The first time I made this quiche, I was surprised by how flavorful and filling it was, despite being so light. Whisking the eggs, stirring in the tuna, and adding the veggies felt simple yet rewarding, and when it came out of the oven, the golden top and savory aroma were irresistible. It quickly became a favorite in our house, with everyone asking for seconds!

What I love most about Crustless Tuna Breakfast Quiche is its flexibility. You can easily swap in your favorite veggies like spinach, bell peppers, or onions, and even experiment with different types of cheese or seasonings. This dish is perfect for a breakfast on the go, a light lunch, or a satisfying dinner. No matter how you enjoy it, this quiche is a tasty, nutritious meal that makes mornings a little brighter.

Perfect for:

  • Breakfast or brunch
  • Meal prepping
  • Quick weeknight dinners
  • Low-carb or gluten-free diets
  • Tuna lovers

Why You’ll Love This Recipe

Here’s why Crustless Tuna Breakfast Quiche will become your go-to morning dish:

  • Protein-Packed: With tuna and eggs, this quiche is loaded with protein, keeping you full and energized throughout the morning.
  • Low-Carb and Gluten-Free: Without the crust, this quiche is both gluten-free and low in carbs, making it a great choice for health-conscious eaters.
  • Quick and Easy to Make: This dish comes together quickly and bakes in just 30 minutes, making it perfect for busy mornings.
  • Customizable: You can easily swap out vegetables or cheese to suit your tastes.
  • Leftover-Friendly: It keeps well in the fridge, so it’s great for meal prep or enjoying leftovers later in the week.

Preparation and Cooking Time

  • Total Time: 45 minutes
  • Preparation Time: 10 minutes
  • Cooking Time: 35 minutes
  • Servings: 6 servings
  • Calories per serving: Approximately 250-300 calories
  • Key Nutrients: Protein: 22g, Carbs: 5g, Fat: 18g

Ingredients

Gather these ingredients to make your Crustless Tuna Breakfast Quiche:

  • 1 can (5 oz) tuna, drained
  • 6 large eggs
  • ½ cup milk (or dairy-free alternative)
  • 1 cup shredded cheddar cheese (or cheese of your choice)
  • 1 small onion, diced
  • 1 small bell pepper, diced
  • 1 cup spinach or kale, chopped
  • 1 teaspoon garlic powder
  • ½ teaspoon dried oregano
  • Salt and black pepper, to taste
  • 1 tablespoon olive oil (for sautéing vegetables)

Ingredient Highlights

  • Tuna: Provides lean protein and omega-3 fatty acids, making it a heart-healthy addition to the quiche.
  • Eggs: The base of the quiche, eggs provide structure and richness while helping to bind all the ingredients together.
  • Cheese: Adds flavor and creaminess to the quiche. You can use cheddar, mozzarella, or even a cheese blend.
  • Vegetables: Onions, bell peppers, and spinach add color, flavor, and extra nutrients.
  • Milk: Helps create a smooth, creamy texture. You can substitute with dairy-free options like almond or oat milk.

Step-by-Step Instructions

Prepare the Vegetables:

  1. Sauté the Vegetables: In a medium skillet, heat the olive oil over medium heat. Add the diced onion, bell pepper, and spinach (or kale) and sauté for 4-5 minutes until the vegetables are softened. Remove from heat and set aside.

Make the Quiche Filling:

  1. Whisk the Eggs: In a large mixing bowl, whisk together the eggs and milk until well combined.
  2. Add Seasonings and Tuna: Stir in garlic powder, dried oregano, salt, and pepper. Then, fold in the drained tuna, sautéed vegetables, and shredded cheese.
  3. Combine Well: Make sure all ingredients are evenly distributed in the egg mixture.

Bake the Quiche:

  1. Preheat the Oven: Preheat the oven to 350°F (175°C).
  2. Grease the Baking Dish: Lightly grease a 9-inch pie dish or similar-sized baking dish with cooking spray or olive oil.
  3. Pour the Mixture: Pour the egg mixture into the prepared baking dish, spreading it out evenly.
  4. Bake: Bake in the preheated oven for 30-35 minutes, or until the quiche is set and lightly golden on top. A toothpick inserted into the center should come out clean.

Cool and Serve:

  1. Let it Cool: Allow the quiche to cool for a few minutes before slicing.
  2. Serve: Slice into wedges and serve warm for breakfast or brunch.

How to Serve

  • With a Side Salad: Serve alongside a fresh green salad for a light, nutritious meal.
  • With Toast or Avocado: Pair with whole-grain toast or mashed avocado for a heartier breakfast.
  • For Brunch: Serve with a selection of fruit and pastries for a complete brunch spread.
  • As a Meal Prep Option: Slice and store in an airtight container in the fridge for up to 4 days. It can be reheated easily in the microwave.

Additional Tips

  • Customize the Vegetables: Feel free to swap out the bell pepper or spinach for other vegetables, such as mushrooms, zucchini, or tomatoes.
  • Make It Dairy-Free: Use dairy-free cheese and a plant-based milk alternative to make this quiche completely dairy-free.
  • Add More Protein: For an extra protein boost, add diced cooked chicken, turkey, or even bacon.
  • Don’t Overcook: Keep an eye on the quiche as it bakes. Overbaking can cause it to become dry, so bake until just set.
  • Let it Cool Before Storing: Allow the quiche to cool to room temperature before storing in the fridge to prevent condensation from making it soggy.

Recipe Variations

  1. Vegetarian Quiche: Omit the tuna and add more veggies like mushrooms, zucchini, and tomatoes for a fully vegetarian version.
  2. Spicy Quiche: Add a diced jalapeño or sprinkle in some red pepper flakes for a spicy kick.
  3. Mushroom and Swiss Quiche: Swap the tuna for sautéed mushrooms and use Swiss cheese for a different flavor profile.
  4. Greek-Inspired Quiche: Use feta cheese, Kalamata olives, and spinach for a Mediterranean twist.
  5. Bacon and Cheddar Quiche: Add cooked bacon bits for a smoky, savory version of the quiche.
  6. Low-Carb Quiche: Use a combination of low-carb vegetables like cauliflower and broccoli for a keto-friendly version.
  7. Tomato Basil Quiche: Add fresh basil and sun-dried tomatoes for a fresh, Italian-inspired variation.
  8. Cheesy Tuna Quiche: Add extra cheese to the filling for a super cheesy, comforting quiche.
  9. Southwestern Quiche: Use black beans, corn, and a sprinkle of cumin for a Southwestern flair.
  10. Chicken and Broccoli Quiche: Add cooked chicken and steamed broccoli for a hearty, nutritious quiche.

Freezing and Storage

  • Freezing: You can freeze the quiche before or after baking. If freezing before baking, wrap it tightly in plastic wrap and aluminum foil and freeze for up to 2 months. Bake directly from frozen, adding 10-15 minutes to the cooking time.
  • Storage: Store leftover quiche in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven for a quick breakfast or snack.

Special Equipment

  • Pie Dish or Quiche Dish: A round, shallow dish is ideal for baking the quiche and gives it a nice presentation.
  • Mixing Bowls: A set of medium to large mixing bowls helps combine the eggs, cream, tuna, and other ingredients easily.
  • Whisk: A whisk is perfect for beating the eggs and cream until smooth and well-combined.
  • Measuring Cups & Spoons: Accurate measurements are key for the ingredients, especially for liquids and seasonings.
  • Grater: A fine grater is useful for shredding cheese, which adds to the richness and flavor of the quiche.
  • Can Opener: For opening the tuna can, a sharp, reliable can opener ensures you don’t spill or waste any of the contents.
  • Sauté Pan: A small sauté pan is useful for cooking any vegetables (like onions or spinach) before adding them to the quiche filling.
  • Rubber Spatula: A rubber spatula helps mix ingredients gently, ensuring a smooth, well-combined batter.
  • Basting Brush: A basting brush can be used to lightly grease the baking dish with oil or butter, helping the quiche not to stick.
  • Oven Mitts: Protect your hands when removing the hot quiche from the oven, ensuring you don’t burn yourself.

FAQ

  1. Can I use a different type of fish instead of tuna? Yes, salmon or sardines are great alternatives if you prefer a different fish.
  2. Can I make this quiche ahead of time? Yes, the quiche can be made the night before and stored in the fridge. Reheat in the morning for a quick breakfast.
  3. Can I add more cheese to the quiche? Absolutely! Feel free to add extra cheese for a creamier, more indulgent quiche.
  4. Can I use a frozen vegetable mix? Yes, frozen vegetables work well, but be sure to thaw and drain them well before adding to the quiche filling.
  5. How can I make the quiche fluffier? Whisk the eggs thoroughly to incorporate air, and be sure not to overcook the quiche.

Conclusion

Crustless Tuna Breakfast Quiche is an easy, healthy, and satisfying dish that’s perfect for breakfast or brunch. Packed with eggs, tuna, and vegetables, this quiche provides a hearty dose of protein and nutrients to start your day off right. Its crustless design makes it lighter and more convenient, while still being just as delicious and filling.

Customizable to suit your taste and dietary preferences, this quiche can be made with a variety of vegetables, cheeses, and seasonings. Whether you’re in need of a quick, nutritious meal on a busy morning or preparing a leisurely brunch for friends and family, this dish is sure to impress.

I can’t wait to see how you make this crustless quiche your own! Be sure to snap a photo and tag me on Instagram—I’d love to see your unique twist. Don’t forget to share your favorite ingredient combinations in the comments. Happy baking!

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