Healthy crustless quiche with spinach and smoked chicken

Crustless quiche with smoked chicken and spinach - Karlijnskitchen.com

Quiche reminds me of spring and parties. In Holland, it is a go-to recipe for lunch parties. I have never been a big fan of it myself because quiche is such a heavy dish. The puff pastry, eggs, cream and cheese that are in it usually make it a very heavy and unhealthy dish.

To make a low FODMAP quiche I would have needed gluten-free puff pastry and I actually find that too expensive to buy often. Making puff pastry myself is still on my list, but I still have to find the courage to try it ;) In the mean-time I thought, why not make a crustless quiche? The puff pastry was my least favorite part of the quiche anyway and by leaving this out you immediately turn this into a healthier dish.

For this crustless quiche, I used one of my favorite combination: spinach with smoked chicken breast and cheese. Next to that it also has zucchini, quark and, of course, eggs.

I loved the crustless quiche. It really tasted like a quiche, but then without the crust! It is very filling and you won’t need to eat anything else for the rest of the night. But it doesn’t give that heavy full feeling that you get when you eat a normal quiche. The best of all was that I could eat half of the quiche at once and my meal still contained only 360 calories. The quiche contains loads of protein, few carbs and is still very good. This fits perfectly with the Personal Body Plan that I am currently following and my goal to lose a few kilo’s. A full stomach and a healthy feeling!

Crustless quiche with smoked chicken and spinach - Karlijnskitchen.com

What do you need (for 2 persons)

A portion (1/2 quiche) contains 366 calories, 8 grams of carbs, 48 grams of protein, 15 grams of fat and 4 grams of fiber.

  • 200 g frozen spinach (fresh is also good)
  • 200 g zucchini
  • 3 eggs
  • 100 g lactose-free quark (or Greek yogurt)
  • 180 g smoked chicken breast
  • 60 g grated cheese, light
  • About 50 ml water
  • Parsley
  • Pepper and salt

Notes for Fodmappers

The advised serving size for zucchini is 66 g per portion  (1/2 cup). Large servings of over 100 g are high in oligos-fructans and should, therefore, be avoided. As the amount of zucchini I use is at the upper limit I advise using slightly less zucchini when you are still in the elimination phase. Choose to use 150 g in total, 75 g per portion. If you have tested zucchini and you know you tolerate it well you can use the amount as stated in the recipe. 

How to prepare the crustless quiche

  1. Pre-heat the oven to 200 degrees Celsius.
  2. Heat the frozen spinach in a pan.
  3. Cut the zucchini in pieces and fry them shortly in another pan. Season the vegetables with pepper and salt.
  4. Cut the chicken breast in slices. Add the vegetables together, stir the chicken breast slices through and season everything with some extra salt and pepper if necessary and parsley. When you heat up the frozen spinach some liquid can come out. Therefore, you can best drain the vegetable mixture before putting it in the cake tin. Otherwise, the quiche will be too wet.

Crustless quiche with smoked chicken and spinach - Karlijnskitchen.com

  1. Whisk the eggs in a bowl and stir the quark and 30 grams of the grated cheese through. Lactose-free quark is quite thick and this can make the mixture too thick. To avoid this you can add a bit of water. It has to be a thick, but quite a liquid mixture. I added about 50 ml of extra water.
  2. Grease a low cake tin and divide the vegetable mixture over the bottom.
  3. Pour the egg mixture on top.

Crustless quiche with smoked chicken and spinach - Karlijnskitchen.com

  1. Divide the rest of the cheese over the crustless quiche
  2. Bake the quiche for about 25 minutes in the oven. It is done when a toothpick comes out clean.

Enjoy!

Will you let me know if you decide to make the crustless quiche? I would love it if you would share your creations with me using the hashtag #karlijnskitchen on Instagram or by tagging me at @karlijn2

Crustless quiche with smoked chicken and spinach - Karlijnskitchen.com

Healthy crustless quiche with spinach and smoked chicken
 
Prep time
Cook time
Total time
 
A simple and healthy crustless quiche with spinach, smoked chicken and grated cheese. High in protein, low in carbs and very good.
Author:
Serves: 2
Ingredients
  • 200 g frozen spinach (fresh is also good)
  • 200 g zucchini
  • 3 eggs
  • 100 g lactose-free quark (or Greek yogurt)
  • 180 g smoked chicken breast
  • 60 g grated cheese, light
  • About 50 ml water
  • Parsley
  • Pepper and salt
Instructions
  1. Pre-heat the oven to 200 degrees Celsius.
  2. Heat the frozen spinach in a pan.
  3. Cut the zucchini in pieces and fry them shortly in another pan. Season the vegetables with pepper and salt.
  4. Cut the chicken breast in slices. Add the vegetables together, stir the chicken breast slices through and season everything with some extra salt and pepper if necessary and parsley. When you heat up the frozen spinach some liquid can come out. Therefore, you can best drain the vegetable mixture before putting it in the cake tin. Otherwise, the quiche will be too wet.
  5. Whisk the eggs in a bowl and stir the quark and 30 grams of the grated cheese through. Lactose-free quark is quite thick and this can make the mixture too thick. To avoid this you can add a bit of water. It has to be a thick, but quite a liquid mixture. I added about 50 ml of extra water.
  6. Grease a low cake tin and divide the vegetable mixture over the bottom.
  7. Pour the egg mixture on top.
  8. Divide the rest of the cheese over the crustless quiche
  9. Bake the quiche for about 25 minutes in the oven. It is done when a toothpick comes out clean.
Notes
The advised serving size for zucchini is 66 g per portion (1/2 cup). Large servings of over 100 g are high in oligos-fructans and should, therefore, be avoided. As the amount of zucchini I use is at the upper limit I advise using slightly less zucchini when you are still in the elimination phase. Choose to use 150 g in total, 75 g per portion. If you have tested zucchini and you know you tolerate it well you can use the amount as stated in the recipe.
Nutrition Information
Serving size: 1 Calories: 366 Fat: 15 Carbs: 8 Fiber: 4 Protein: 48
 

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