Slimming world crustless quiche

Slimming World Crustless Quiche: A Healthy, Filling Meal

If you’re following Slimming World or simply looking for a healthy, low-calorie, high-protein meal, a crustless quiche is the perfect solution. Unlike traditional quiches that are often loaded with buttery pastry, a crustless version keeps the creamy, savory filling while dramatically reducing calories and fat. This dish is versatile, satisfying, and can be enjoyed for breakfast, lunch, or dinner, making it a staple for anyone looking to eat healthily without sacrificing flavor.

Why a Crustless Quiche?

Traditional quiches rely on a pastry base to hold the filling together. While delicious, this pastry can add unnecessary calories and saturated fat. Slimming World crustless quiches eliminate the pastry, focusing instead on a nutrient-rich filling of eggs, milk, vegetables, lean protein, and flavorful herbs.

Benefits of a crustless quiche include:

Lower calorie content – no buttery pastry.
High protein – eggs and lean meat provide a filling, muscle-friendly boost.
Flexible ingredients – easy to adapt to seasonal vegetables or what you have in the fridge.
Meal prep friendly – can be baked in advance and sliced for lunches or snacks.

Ingredients

This recipe makes a medium quiche suitable for 4 servings.

Vegetables (choose your favorites)

1 small onion, finely chopped
1 red bell pepper, diced
100 g spinach or kale, roughly chopped
100 g mushrooms, sliced
Optional: 1 courgette, grated

Protein

100 g cooked lean chicken, turkey, or ham, diced
4 large eggs
200 ml skimmed milk (or semi-skimmed for creamier texture)

Flavor & Seasoning

½ tsp salt (adjust to taste)
½ tsp black pepper
1 tsp mustard (optional, for tanginess)
Fresh herbs like parsley, chives, or thyme
Optional: 50 g reduced-fat cheese for topping

Step-by-Step Instructions

1. Prepare the Vegetables

Preheat your oven to 180 °C (160 °C fan)/350 °F.
In a non-stick frying pan, spray a little low-calorie cooking spray and sauté onion, bell pepper, and mushrooms until softened, about 5–7 minutes.
Add spinach or kale just before finishing and cook until wilted. Remove from heat.

Tip: Sautéing vegetables first removes excess moisture and prevents a watery quiche.

2. Prepare the Egg Mixture

In a large bowl, whisk together eggs, milk, salt, pepper, and mustard.
Stir in fresh herbs. This is your flavorful, protein-rich custard base.

3. Combine Vegetables and Protein

Add sautéed vegetables and diced lean meat to the egg mixture. Mix gently to combine evenly.
If using, sprinkle reduced-fat cheese on top for extra flavor and a light golden finish.

4. Bake the Quiche

Pour the mixture into a greased or lined 20–22 cm round baking dish.
Bake in the preheated oven for 30–35 minutes, or until the quiche is set and lightly golden on top.
To check doneness, insert a knife into the center — it should come out clean.

Tip: Avoid opening the oven frequently as it may cause the quiche to sink.

5. Serve

Let the quiche cool for 5–10 minutes before slicing.
Serve with a side salad, roasted vegetables, or steamed greens for a complete meal.

Tips for the Perfect Slimming World Crustless Quiche

Vegetable Variety: You can swap in zucchini, broccoli, or asparagus depending on the season.
Protein Flexibility: Use cooked fish, lean beef, or plant-based protein like tofu for a vegetarian option.
Flavor Boosters: Garlic, paprika, chili flakes, or a dash of Worcestershire sauce can enhance the flavor without adding calories.
Meal Prep Friendly: This quiche can be sliced and stored in the fridge for 3–4 days, making it perfect for lunches.
Freeze for Later: Slice into portions and freeze in airtight containers. Reheat in the oven or microwave.

Nutritional Benefits

A crustless quiche is low in calories, high in protein, and nutrient-rich.

Protein: Eggs and lean meat help build and repair muscle.
Vitamins & Minerals: Vegetables provide fiber, vitamin C, vitamin A, and potassium.
Low in Fat: Skipping pastry significantly reduces fat content.
Satiety: High protein and fiber help keep you full, reducing the temptation to snack.

This makes it perfect for Slimming World plans, weight-conscious diets, or anyone looking for healthy, home-cooked meals.

Variations to Try

Mediterranean Style: Add cherry tomatoes, olives, and feta cheese.
Mexican Style: Include corn, red peppers, black beans, and a dash of smoked paprika or chili powder.
Breakfast Quiche: Swap vegetables for cooked spinach, tomatoes, and turkey bacon.
Cheese Lovers: Use a mix of reduced-fat cheddar, mozzarella, and parmesan — just a small amount keeps it Slimming World-friendly.

Serving Suggestions

Enjoy warm or cold — it tastes great straight from the oven or chilled from the fridge.
Pair with mixed green salad or roasted cherry tomatoes.
Drizzle with a little balsamic glaze or salsa for added flavor without extra calories.

Why You’ll Love This Crustless Quiche

Quick and easy to prepare in under 45 minutes.
Highly versatile — swap ingredients depending on your fridge contents.
Perfect for batch cooking for a week of healthy meals.
Ideal for Slimming World-friendly diets, low-fat meal plans, or anyone wanting nutritious comfort food.

Whether you’re looking for a healthy dinner, a make-ahead lunch, or a light brunch, this Slimming World crustless quiche is a winner. It’s delicious, satisfying, and guilt-free — the ultimate combination for anyone who loves food and wellness.