30 Minute Crustless Egg and Veggie Bake

I recently had to adopt a super-low carb diet for health reasons, and was looking for a super easy, super fast, super low-carb meal that would be super yummy. I also wanted to be super cheap; it’s just how I roll. My husband and I are finishing our graduate degrees this semester, so as full time students we just don’t have the money to buy a lot of the ingredients in low carb cookbooks (Steak and escarole salad! Really?).

The basically led me to scour my own recipes for ways to make them low-carb. You may remember my Egg and Veggie Bake (or the Quiche experiment)…if not you can check it out here. I decided to take a leap of faith and try making it without the crust.

Directions

Ingredients

  • 1 – 2 cups chopped broccoli OR Spinach, cooked and cut into tiny pieces
  • 6 large eggs
  • 1/3 cup milk (I use 1%)
  • 4 oz of Velveeta Cheese, cubed OR your fave shredded cheese
  • One ham steak, dice or about 4 slices of bacon, crumbled (optional)
  • 1/3 cup Miracle Whip OR Mayo (optional)

What you need:

  • 9 inch pie plate
  • Cooking Spray (like PAM) OR oil or butter for greasing a pie plate
  • A medium sized mixing bowl (or a large cereal bowl)
  • A whisk (or a fork)
  • A measuring cup that allows you to measure 1/3 cup
  • A butter knife or flat edge spatula

Directions

Preheat oven to 350.

“Grease” a 9-inch pie plate. I prefer something like PAM because it’s easy and doesn’t add a ton of calories to the meal.

Make sure your veggies are cooked, drained, and cool enough to handle. Chop into smallish, at least bite-size pieces. Pour into the pie plate, making sure the bottom of the pie plate is evenly covered.

If using a pre-cooked ham steak (or other pre-cooked, cubed meat), add that to pie plate. Again, make sure meat is evenly placed in the pie plate. Try to make veggies and meat are one layer.

Top with cheese (if using cubes of Velveeta, place the cubes between veggie/meat pieces).

In a separate bowl, beat eggs and milk until well blended. If you’re using them, add Mayo/Miracle Whip and crumbled bacon now. Stir to incorporate, but don’t overbeat the eggs.

Pour egg mixture over veggies and cheese.

Bake 20 min. or until center is set. You’ll know it’s ready when  a knife can be inserted in the center and come out clean. The edges may be golden brown.

Let stand 5 – 10 minutes before serving to allow everything to set and cool a bit.

This can be served immediately or allow it to cool completely, wrap in plastic wrap, and store in the fridge up to 3 days. This can be served warm or cold. I prefer warm because the cheese is gooey. To reheat, pre-heat oven to about 250 degree, set quiche out while you preheat oven to take the chill off, then bake for about 20 minutes. Check often so you don’t burn the edges.

This is a great breakfast, brunch, or dinner! Makes 4 large servings or 6-8 smaller servings.

For breakfast serve with fresh strawberries, chilled fruit salad, or melon.

For brunch or dinner, I like a crisp, cold salad with acidic dressing (like Italian or a Vinaigrette) as a compliment to the warm quiche. You could  also serve something like chilled asparagus or soup in colder months. For a brunch, why not make a plate with sliced strawberries and a green salad! I prefer Dole’s Tender Garden pre-made salad mix; it has lots of different kinds of lettuce and greens and mixes well with acidic dressings. Dole’s Spring Mix and American Blend  work well this recipe, too.

Example Price Breakdown:

  • Eggs, 1 dozen – $1.30
  • Frozen broccoli – $1.50
  • Shredded Cheese – $2.50
  • Milk, a gallon – $3.50
  • Ham Steak, 12 – $3.50
    • TOTAL: $12.30
    • But you have 6 eggs, half a bag of broccoli, half a bag of cheese, most of you milk, and 11 ham steaks left for other meals!!! You could also buy a half dozen pack of eggs, a smaller sized milk, and omit the ham steak to save money.

Variations and Tips

  • Play with the ingredients !  Some people like fewer eggs, some like more!
  • Try different kinds of cheeses! I’ve seen recipes with ricotta cheese, cottage cheese, and every kind of shredded cheese you can think of.
  • Replace the broccoli with your favorite veggie. This works recipe works with zucchini slices, pea pods, red pepper slices, onions…  You know the motto: This is your egg and veggie bake, make it so you love it!!!
  • For a super easy quiche, use a ready made pie crust!
  • Try different meats, too! How about a hamburger and spinach quiche?  Or chicken and bell pepper? Just make sure you use pre-cooked meats and everything is in bite-size pieces.
  • For healthier options, use egg whites or an egg substitute, or sub in low-fat dairy options…and don’t forget to up the veggies!!

Got a great quiche recipe? Share it! 

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