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Healthy You

Fresh Recipe: Crustless Gluten-Free Quiche

Monday, April 15, 2019 9:26 AM

Who knew a quiche could be so simple and healthy? Remove the crust to make it gluten- free, and just combine and bake. It’s the perfect dish to bring to a potluck or brunch, easily sharable and packed with healthy ingredients. This recipe takes advantage of the vegetable bounty for a spring diet renewal, but all year long any vegetable that you have on hand or in the freezer can be used. Dietitian Lori Bumbaco shares this healthy recipe. 

Crustless Quiche Base Ingredients:  

  • 6 eggs
  • 1 cup milk or alternative1
  • 1 cup cheese (grated cheddar, swiss or mozzarella)
  • 2 tbsp parmesan cheese (optional)
  • Salt and pepper to taste
  • 1 cup optional ingredients (see below)

Pick 2 or 3 ingredients and combine them together for a total of 1 cup.

Optional Ingredients:  

  • Cubed cooked veggie breakfast patty or tempeh
  • Chopped broccoli
  • Chopped tomatoes
  • Sliced onions or green onions
  • Chopped spinach
  • Chopped asparagus3
  • Cooked cubed potato4

Directions

  1. Preheat your oven to 350° F.
  2. Whisk together the milk, egg, cheese, and salt and pepper. 
  3. Stir in any additional ingredients. 
  4. Pour the egg mixture into a pie dish, and bake uncovered for about 45 minutes, or until the center is firm and not jiggly.

Healthy Tips:

  1. Remember that not all dairy alternatives are equal. NorthShore Kellogg Cancer Center dietitians recommend that we consume ones without added sugars or flavors, therefore, seek out plain or unsweetened varieties.
  2. Ready for a nutritional adventure? Try using Nutritional Yeast, or “Nooch,” in place of cheese. Nooch is a deactivated yeast that lends a cheesy or nutty flavor that provides a significant source of important B vitamins.
  3. Seeking flavor in your vegetables? Turn towards what is in season! Spring is the peak season for local asparagus, which means better taste and nutrition. All asparagus is packed with folate, vitamin C and fiber. 
  4. Kellogg Cancer Center dietitians suggest that for the best health-promoting qualities, we seek out colorful vegetables. Try sweet potatoes or even heirloom varieties such as purple potatoes. The colorful vegetables provide unique compounds that combat inflammation and are antioxidants.