Crustless Quiche is really just another fancy word for one of my fancy omelette apart from the fact that it is baked in the oven. Mix 2 eggs and two egg whites (per person) with some salt and pepper and pour over some straight-from-the-oven roasted vegetables (such as carrots, sweet potato, squash) in a small tin. Serve with some salad and low-fat yoghurt. And, of course, enjoy! 🙂
Four eggs are up to 360 calories, where 2 eggs and 2 egg whites only around 200 calories, without the fat of 4 whole yolks and still having the protein of four eggs, around 20 grams, making this Quiche a perfectly balanced and low-calorie meal, full of fibre and nutrients, especially when served with an additional salad.
As a comparison, one small piece of a regular Quiche (1/6) is around 300 calories and not more than 5 grams of protein as most calories come from fat and simple carbohydrate crust that offers no nutritional benefit. So, let’s be smart about it and go crustless! 🙂