Crustless Crab Quiche

May 09, 2023May 9, 20230 13
Crustless Crab Quiche recipe with low-fat ingredients
in Breakfast/Brunch

Prep

20 min

Cook

50 min

Ready In

1 hr 10 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 teaspoons extra virgin olive oil , divided
1 onion , chopped
1 red bell pepper , chopped
12 ounces mushrooms , wiped clean and sliced ( about 4 1/2 cups )
2 large eggs
2 large egg whites
1 1/2 cups low fat cottage cheese
1/2 cup low-fat plain yogurt
1/4 cup all-purpose flour
1/4 cup freshly grated parmesan cheese
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
1/4 teaspoon fresh ground pepper
8 ounces cooked lump crabmeat , drained and picked over ( fresh or frozen and thawed )
1/2 cup grated sharp cheddar cheese
1/4 cup chopped scallion

Nutrision Information

Servings Per Recipe
6
Calories
220
Sugar
5g
Fat
10g
Crustless Crab Quiche is a classic brunch dish with a low-fat twist. This recipe replaces the traditional buttery crust with low-fat cottage cheese and yogurt, making the dish healthier and lighter. The savory flavors of red bell pepper, mushroom and scallion complement the sweet and tender flavor of crabmeat perfectly. Serve this delicious dish with a side salad and some fresh fruit for a satisfying and nutritious brunch.

Instructions

1.Preheat the oven to 350°F (175°C).
2.In a large skillet, heat 1 teaspoon of olive oil over medium heat.
3.Add onion and red bell pepper, saute until softened.
4.Add mushrooms, saute until tender.
5.In a large mixing bowl, whisk eggs, egg whites, cottage cheese, plain yogurt and remaining olive oil.
6.Gradually whisk in flour, parmesan cheese, cayenne pepper, salt and fresh ground pepper.
7.Fold the crabmeat, sauteed vegetables, cheddar cheese and scallion into the egg mixture.
8.Pour the mixture into an 8-inch (20 cm) pie dish.
9.Bake for 45 to 50 minutes, or until golden brown on the top.
10.Let it cool for a few minutes before slicing and serving.

PROS

This crustless quiche is low in fat and calories, but high in protein.

It is an excellent brunch option for people who are watching their weight and want to indulge in a savory dish.

CONS

This dish contains dairy products and eggs, which may not be suitable for people with lactose intolerance or egg allergies.

The crabmeat used in the recipe can be expensive and difficult to find in some regions.

HEALTH & BENEFITS

This dish is rich in protein, calcium and vitamin D.
The eggs and dairy products used in the recipe provide essential nutrients for bone health and muscle repair.
Crabmeat is a good source of omega-3 fatty acids, which help to reduce inflammation in the body and promote heart health.

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