Mediterranean Crustless Zucchini Tomato Quiche

Description

This Mediterranean Crustless Zucchini Tomato Quiche is a light, healthy, and flavorful dish that captures the vibrant taste of the Mediterranean. Fresh zucchini, juicy tomatoes, and aromatic herbs are combined with eggs and cheese for a creamy, custard-like bake—without the heaviness of a crust. It’s gluten-free, easy to make, and perfect for breakfast, brunch, or even a light dinner with a side salad.

Ingredients For Mediterranean Crustless Zucchini Tomato Quiche

• 2 medium zucchinis, thinly sliced

• 2 medium tomatoes, thinly sliced (Roma or cherry tomatoes work well)

• 1 small red onion, thinly sliced

• 2 cloves garlic, minced

• 6 large eggs

• ½ cup milk (or cream for richer texture)

• 1 cup crumbled feta cheese (or mix with mozzarella for creaminess)

• 2 tbsp olive oil

• 2 tbsp fresh basil, chopped (or 1 tsp dried)

• 1 tbsp fresh parsley, chopped

• 1 tsp dried oregano

• ½ tsp paprika (optional)

• Salt & black pepper, to taste

Instructions

1. Preheat oven to 375°F (190°C). Grease a 9-inch pie dish or baking dish with olive oil.

2. Sauté veggies: In a skillet, heat olive oil and sauté onion and garlic until softened. Add zucchini slices and cook for 4–5 minutes until slightly tender. Season lightly with salt and pepper.

3. Arrange layers: Spread the zucchini mixture evenly in the prepared dish. Arrange tomato slices on top.

4. Prepare egg mixture: In a large bowl, whisk together eggs, milk, basil, parsley, oregano, paprika, salt, and pepper.

5. Assemble quiche: Pour the egg mixture over the vegetables. Sprinkle crumbled feta evenly on top.

6. Bake for 35–40 minutes, or until the quiche is set in the center and lightly golden on top.

7. Cool slightly before slicing. Garnish with extra fresh herbs if desired.

Notes

• If tomatoes are very juicy, pat them dry with paper towels before layering to avoid excess moisture.

• You can swap zucchini with spinach, bell peppers, or mushrooms for variation.

• For extra protein, add diced cooked chicken or smoked salmon.

• Keeps well refrigerated for up to 3 days—great for meal prep!

Tips

• Use a glass or ceramic baking dish for even cooking.

• Let the quiche rest 5–10 minutes before slicing so it holds its shape.

• Add a sprinkle of Parmesan or shredded mozzarella on top for extra golden crustiness.

• Perfect to serve warm or cold, making it a versatile dish for any time of day.

Servings

• Makes 6 slices

• Serving size: 1 slice

Nutritional Info (per serving, approx.)

• Calories: 180

• Protein: 10g

• Fat: 12g

• Carbohydrates: 8g

• Fiber: 2g

• Sugar: 3g

• Sodium: 380mg

Benefits

• Low-carb & gluten-free – fits into keto or low-carb lifestyles.

• Vegetable-rich – zucchini and tomatoes provide fiber, vitamins, and antioxidants.

• Protein-packed – eggs and feta keep you full and satisfied.

• Meal-prep friendly – easy to store and reheat.

Q & A

Q: Can I make this dairy-free?
A: Yes! Use a dairy-free cheese substitute and plant-based milk.

Q: Can I freeze the quiche?
A: Yes. Bake, cool completely, slice, and freeze individually. Reheat in the oven or microwave.

Q: How do I prevent watery quiche?
A: Salt zucchini slices lightly and let them sit for 10 minutes, then pat dry before cooking. Also, use firm tomatoes and pat them dry.

Q: Can I make it ahead?
A: Absolutely! You can prepare it the night before and bake in the morning, or bake ahead and reheat when needed.