Low-Carb Crustless Quiche With Cheese, Mushroom, Spinach, and Egg Whites

Updated on August 1, 2019
dredcuan profile image

I am a chef on a luxury world cruise liner. I love to cook and write recipes that are inspired by foods from all over the world.

how to make low-carb crustless quiche with cheese, mushroom, spinach, and egg whites
how to make low-carb crustless quiche with cheese, mushroom, spinach, and egg whites | Source

Quiche is a baked flan that is made with eggs with savory fillings such as cheese, meat, seafood, or vegetables. It is a popular brunch recipe that also works well for breakfast or lunch. Recently, I've been watching my carb intake, so I decided to make a crustless version of this recipe. The recipe is also quite versatile in the sense that you can substitute any vegetable or filling you prefer. Simply follow my procedure below. Enjoy!

ingredients for crustless quiche
ingredients for crustless quiche | Source

Ingredients

  • 2 egg whites
  • 2 tablespoons water spinach, chopped
  • 2 tablespoons tomato, small diced
  • 2 tablespoons cheese, grated
  • 1 tablespoon onion, small diced
  • 1 tablespoon mushroom, chopped
  • 1 tablespoon milk
  • salt
  • pepper
  • cooking oil, for lining the muffin pan and for cooking the ingredients

Utensils

For Preparation:

  • 1 medium bowl
  • 1 small bowl
  • 1 medium plate
  • 1 small plate
  • measuring spoon
  • chopping board
  • knife
  • grater
  • fork

For Cooking:

  • pan
  • cooking spoon
  • muffin molder or any similar molders

Cook Time

Prep time: 15 min
Cook time: 20 min
Ready in: 35 min
Yields: 2 servings

Instructions

  1. Heat small amount of oil in a pan. Add onions and tomatoes.
  2. Add mushrooms and spinach.
  3. Season with salt and pepper. Mix then set aside.
  4. Whisk egg whites, cheese, and millk in a bowl. Season with a little bit of salt and pepper. Set aside.
  5. Pre-heat oven to 180 °C.
  6. Arrange silicon muffin cups or line muffin molder with oil.
  7. Scoop 1/4 tablespoon of the vegetable mixture per section of the muffin molder. Followed by 1/2 tablespoon of egg white mixture.
  8. Do step # 6 twice or until all the mixture are put into the muffin molder.
  9. Cook the quiche for about 20 minutes or until cooked.
  10. Once cooked, remove it from the moulder.
  11. Serve immediately.
low carb egg whites crustless quiche
low carb egg whites crustless quiche | Source

Tips and Techniques

  1. Line muffin molder with oil to avoid the mixture from sticking.
  2. Add any vegetables you prefer.
  3. Choose any cheese you want.
  4. Replace oil with butter when sauteeing the vegetables to make it tastier.
  5. Use any available molders (such as ramekins or ceramic bowls) you have at home.

Questions & Answers

    © 2018 Dred Cuan

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