Low Fat Crustless Mushroom Quiche

Delight in the wholesome goodness of this Low Fat Crustless Mushroom Quiche, a healthier take on a classic favorite that’s bursting with flavor and low on guilt. Perfect for breakfast, brunch, or even a light dinner, this recipe highlights the natural earthiness of sautéed button mushrooms, the sweetness of caramelized onions, and the unmistakable aroma of garlic, all folded into a protein-packed egg base. With no crust to weigh it down, this quiche is delightfully light and gluten-free, while the optional topping of low-fat shredded cheese adds a subtle creamy richness. Easy to prepare in just 15 minutes and baked to golden perfection in under 35, this dish is as simple as it is satisfying. Pair it with a crisp green salad or fresh fruit for a complete meal that’s as nutritious as it is delicious!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 4 large Eggs
• 4 large Egg whites
• 1 cup Low-fat milk
• 8 ounces Button mushrooms
• 1 medium Onion
• 2 cloves Garlic
• 2 tablespoons Fresh parsley
• 0.5 cup Low-fat shredded cheese (optional)
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 spritz Olive oil cooking spray

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly spritz a 9-inch pie dish or quiche dish with olive oil cooking spray.

Step 2

Clean the mushrooms with a damp paper towel and slice them thinly. Dice the onion and mince the garlic.

Step 3

Heat a nonstick skillet over medium heat and spritz with olive oil cooking spray. Sauté the onions for 3-4 minutes until softened.

Step 4

Add the garlic and sliced mushrooms to the skillet. Cook while stirring occasionally until the mushrooms are golden brown and most of the liquid has evaporated, approximately 6-8 minutes.

Step 5

Remove the skillet from the heat and stir in the chopped parsley. Set the mixture aside to cool slightly.

Step 6

In a large bowl, whisk together the eggs, egg whites, low-fat milk, salt, and black pepper until fully combined.

Step 7

Spread the mushroom mixture evenly across the prepared pie dish. If using, sprinkle the shredded low-fat cheese on top of the mushrooms.

Step 8

Pour the egg mixture over the mushrooms and cheese, ensuring it's evenly distributed in the dish.

Step 9

Place the dish in the preheated oven and bake for 30-35 minutes, or until the quiche is puffed, golden, and a knife inserted into the center comes out clean.

Step 10

Remove the quiche from the oven and allow it to cool for 5-10 minutes before slicing into six equal portions. Serve warm or at room temperature.

Nutrition Facts

Serving size	(1085.9g)

Amount per serving	% Daily Value*
Calories	946.2

Total Fat 35.7g	0%
Saturated Fat 15.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 805.9mg	0%
Sodium 2684.4mg	0%
Total Carbohydrate 45.0g	0%
Dietary Fiber 4.9g	0%
Total Sugars 28.7g
Protein 91.3g	0%

Vitamin D 264.8IU	0%
Calcium 1339.4mg	0%
Iron 6.0mg	0%
Potassium 1642.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.1%

Protein: 42.1%

Carbs: 20.8%