This crustless tuna breakfast quiche is a quick, healthy, and savory meal that’s perfect for breakfast or meal prep. With eggs, tuna, and vegetables like zucchini and carrots, it’s packed with protein and flavor. The best part? It’s low-carb and can be made ahead of time, so you can enjoy a nutritious meal throughout the week. This versatile quiche can be customized to suit your dietary needs—whether you want it keto, vegetarian, or dairy-free.

Full Recipe: 

Ingredients

• 3 eggs

• 1/2 zucchini, grated

• 1/2 carrot, grated

• 1/2 onion, grated

• 1 cup canned tuna, drained

• 1 tbsp basil

• 1 tbsp dill

• 3 tbsp cream cheese

• 3 tbsp oats

• Salt, to taste

• 1/2 tsp pepper

Directions

1. Preheat the oven to 180°C (350°F).

2. Grate the zucchini, carrot, and onion. Drain the canned tuna.

3. In a bowl, mix the cream cheese and eggs until smooth. Add the grated vegetables, tuna, oats, basil, dill, salt, and pepper.

4. Line a smaller springform or baking pan with parchment paper, or use a muffin pan for mini quiches.

5. Pour the mixture into the prepared pan and bake for about 20 minutes or until the quiche is set and golden on top.

6. Allow the quiche to cool, then slice and serve immediately or store in an airtight container in the fridge for up to 3 days.

Nutrients

• Calories: 125 per serving

• Total Fat: 6g

• Saturated Fat: 2g

• Trans Fat: 0g

• Unsaturated Fat: 3g

• Cholesterol: 115mg

• Sodium: 299mg

• Carbohydrates: 4g

• Fiber: 1g

• Sugar: 1g

• Protein: 13g

Why Crustless Quiche?

The beauty of a crustless quiche is in its simplicity. Traditional quiches often require a pastry crust, which can be high in carbs and fat, making them less suitable for those following a low-carb or keto diet. By eliminating the crust, this recipe provides all the satisfying flavor and texture of a quiche without the added carbohydrates. Crustless quiches are not only lighter but also quicker and easier to make, as you don’t need to worry about rolling out dough or pre-baking a crust.

Another benefit of a crustless quiche is that it’s incredibly versatile. You can easily add or remove ingredients based on what you have available in your kitchen or according to your dietary preferences. Whether you want to add extra vegetables, swap out the tuna for another protein, or adjust the seasoning to suit your tastes, a crustless quiche allows for endless variations.

This recipe is a great way to enjoy the comforting nature of quiche without compromising on your dietary goals. It’s a perfect option for breakfast, lunch, or dinner, and can be made ahead of time to have a delicious, ready-to-eat meal whenever you need it.

Packed with Protein and Nutrients

Protein is a crucial component of any diet, as it helps with muscle repair, tissue growth, and overall bodily function. This crustless tuna quiche delivers a hefty serving of protein from its primary ingredients: eggs and canned tuna. Eggs are a complete source of protein, meaning they provide all nine essential amino acids that your body cannot produce on its own. They are also rich in healthy fats, vitamins, and minerals such as vitamin B12, vitamin D, and choline.

Tuna is another excellent source of high-quality protein, and it’s packed with omega-3 fatty acids, which are important for heart health, reducing inflammation, and supporting brain function. Canned tuna, while convenient and affordable, provides a lean protein that adds a savory depth to this dish. Together, the eggs and tuna make for a protein-packed quiche that can help keep you satisfied for hours.

In addition to protein, this quiche is loaded with nutritious vegetables like zucchini, carrots, and onions. These vegetables are not only rich in vitamins and minerals but also provide dietary fiber, which supports digestive health and helps regulate blood sugar levels. The zucchini and carrots add a subtle sweetness and moisture to the quiche, while the onions provide a savory, slightly tangy flavor that enhances the overall taste.

The Perfect Low-Carb, Gluten-Free, and Keto-Friendly Meal

For those following a low-carb, gluten-free, or keto diet, the Crustless Tuna Breakfast Quiche is an ideal meal. Without the crust, this quiche is naturally low in carbs, making it a great option for anyone looking to reduce their carbohydrate intake. Additionally, the use of oats instead of flour makes this quiche more digestible and adds a bit of texture, while still keeping it within a low-carb range.

This recipe is also gluten-free, as it contains no wheat-based ingredients. For individuals with gluten sensitivity or those avoiding gluten for other reasons, this quiche provides a satisfying and safe meal option. Oats are naturally gluten-free, but it’s important to check that they are certified gluten-free, as some oats may be cross-contaminated with gluten during processing.

Furthermore, the quiche can easily be made keto-friendly by replacing the oats with a keto-friendly flour alternative such as almond flour or coconut flour. This substitution will still yield a quiche with a similar texture, while keeping the carb count low. The healthy fats from the olive oil and cream cheese, along with the protein from the eggs and tuna, provide the perfect balance of macronutrients for anyone on a keto diet.

Ideal for Meal Prep and Quick Meals

One of the standout features of the Crustless Tuna Breakfast Quiche is its convenience. It’s an excellent option for meal prep, as it can be made ahead of time and stored in the refrigerator for up to three days. This makes it a perfect meal for busy individuals who want to have a nutritious, ready-to-eat dish available throughout the week. Simply slice and store the quiche in airtight containers for easy grab-and-go meals.

Not only is this quiche great for meal prep, but it’s also a quick and easy meal to prepare on a busy morning. With just 15 minutes of active prep time and 20 minutes of bake time, you can have a warm, satisfying meal in less than an hour. This makes it a great choice for anyone who wants to eat a healthy, homemade breakfast but doesn’t have much time to cook.

You can enjoy the quiche on its own for a light meal, or pair it with a side of leafy greens or a fresh salad for a more substantial lunch or dinner. If you’re looking for additional texture, serving the quiche with some zoodles (zucchini noodles) can make for a delightful and complementary side dish.

Customizing the Crustless Tuna Quiche to Your Preferences

One of the best things about this recipe is its versatility. You can easily customize the ingredients to suit your personal preferences or dietary needs. For example, if you prefer a vegetarian version, you can replace the tuna with sautéed mushrooms or roasted chickpeas for added protein and flavor. If you’re looking for a dairy-free option, you can swap out the cream cheese for a dairy-free alternative like coconut cream or dairy-free cheese.

You can also experiment with different herbs and spices to adjust the flavor profile. Fresh herbs like parsley, thyme, or chives would work beautifully in this quiche, adding freshness and complexity. If you enjoy a bit of spice, you can add chili flakes or a dash of hot sauce to bring some heat to the dish.

For those who like more vegetables, you can add additional ingredients such as bell peppers, spinach, or kale. The beauty of this recipe is that you can tailor it to your liking, whether you want to keep it simple or load it up with extra veggies and seasonings.

A Light Yet Satisfying Meal for All Occasions

The Crustless Tuna Breakfast Quiche is a great meal for various occasions. It’s an ideal breakfast or brunch option that’s packed with protein and healthy fats, making it a filling and satisfying start to your day. However, it’s also perfect for lunch or dinner, offering a light yet hearty meal that can be enjoyed at any time.

This quiche is also great for serving at gatherings or potlucks, as it can be made ahead and served at room temperature or reheated in the oven. Its versatility and flavor make it a crowd-pleaser, and it’s a fantastic option for anyone with dietary restrictions or preferences.

Conclusion: A Nutritious and Delicious Meal

The Crustless Tuna Breakfast Quiche is a perfect example of how simple ingredients can come together to create a nutritious and flavorful dish. Packed with protein from the eggs and tuna, and loaded with vitamins and minerals from the vegetables, this quiche is a well-rounded meal that supports overall health. Its low-carb, gluten-free, and keto-friendly nature makes it accessible to a wide range of dietary preferences, and the ability to customize it allows for endless variations.

Whether you make it for meal prep or as a quick, satisfying breakfast, lunch, or dinner, this quiche is a delicious and versatile dish that can be enjoyed by everyone. Its quick preparation time, ease of customization, and nutrient-dense ingredients make it a meal you’ll want to add to your regular cooking rotation. With its wholesome ingredients and balanced flavors, the Crustless Tuna Breakfast Quiche is a must-try for anyone seeking a healthy, easy-to-make meal that doesn’t sacrifice on taste.