Light Zucchini & Tuna Quiche (Crustless)

There’s something incredibly comforting about a warm, savory slice of quiche fresh out of the oven. And when that quiche is light, protein-packed, and crustless? You’ve got a weeknight hero that feels indulgent but leaves you feeling great. This Light Zucchini & Tuna Quiche is creamy, fluffy, and brimming with flavor from fresh herbs, tender zucchini, and flaky tuna. It’s a dish that surprises you with how simple and satisfying it can be.

Behind the Recipe

This quiche recipe was born on one of those “what’s-in-the-fridge” evenings. You know the ones—zucchini on the edge, a can of tuna in the pantry, and eggs always on hand. But with a bit of seasoning and a hot oven, magic happened. What started as an improvised dinner quickly became a family favorite, showing up on brunch tables and light dinners alike. There’s a nostalgic charm to it, reminding me of summer meals with windows open and fresh herbs from the garden tossed into everything.

Recipe Origin or Trivia

While quiche might sound like a classic French invention (and it is), the crustless version has taken on a modern twist for those looking to reduce carbs or lighten up traditional dishes. The idea of combining tuna and zucchini isn’t new in Mediterranean kitchens—both ingredients are staples in warm-weather cuisine where simplicity meets nutrition. This particular version leans into that tradition with a healthier edge, skipping the pastry but not the flavor.

Why You’ll Love Light Zucchini & Tuna Quiche (Crustless)

Let me tell you why this one’s a total game-changer:

Versatile: Serve it warm or cold, for breakfast, lunch, or dinner. It fits in anywhere.

Budget-Friendly: Canned tuna and seasonal zucchini keep things affordable without skimping on taste.

Quick and Easy: Minimal prep, simple ingredients, and it’s all baked in one dish.

Customizable: Swap in different cheeses, veggies, or proteins based on what you have.

Crowd-Pleasing: It’s light, flavorful, and even picky eaters come back for seconds.

Make-Ahead Friendly: Bake it the night before and reheat or serve cold the next day.

Great for Leftovers: It reheats beautifully and makes a fantastic next-day lunch.

Chef’s Pro Tips for Perfect Results

If you want that perfect texture and flavor, here are a few tricks I’ve picked up:

• Squeeze the zucchini: After grating, salt and squeeze out as much moisture as possible to avoid a soggy quiche.
• Use room temperature eggs: They whisk more evenly and help the quiche puff up beautifully.
• Don’t overmix: Gently fold ingredients to keep the texture light and airy.
• Rest before slicing: Let it sit for 10 minutes after baking so it holds its shape.
• Add fresh herbs last: This keeps their flavor bright and fresh.

Kitchen Tools You’ll Need

Here’s what to grab before you start cooking:

Mixing Bowls: For combining your eggs, veggies, and tuna.

Whisk: To beat the eggs until frothy and light.

Grater: For shredding the zucchini evenly.

Colander or Cheesecloth: To wring out the excess zucchini moisture.

9-inch Pie Dish or Baking Pan: For baking the quiche.

Spatula: For folding and spreading ingredients evenly.

Ingredients in Light Zucchini & Tuna Quiche (Crustless)

This recipe is all about balance—creamy, savory, and just a bit herby. Here are the key players:

1. Zucchini: 2 medium, grated and drained – Adds moisture and a fresh, mild taste.
2. Canned Tuna: 1 (5 oz) can, drained – Brings protein and savory depth.
3. Eggs: 4 large – The base that holds everything together with fluffiness.
4. Milk: 3/4 cup – Lightens the custard and adds creaminess.
5. Shredded Cheese: 3/4 cup (cheddar or mozzarella) – Melts into the quiche for richness.
6. Onion: 1 small, finely chopped – Gives sweetness and aroma.
7. Garlic: 2 cloves, minced – Adds a subtle punch of flavor.
8. Parsley: 2 tablespoons, chopped – Brightens the dish with freshness.
9. Salt: 1/2 teaspoon – Enhances all the flavors.
10. Black Pepper: 1/4 teaspoon – Adds mild heat and balance.

Ingredient Substitutions

Short on something? No worries. Here’s how you can switch it up:

Zucchini: Grated carrots or spinach (well-drained).

Canned Tuna: Cooked shredded chicken or canned salmon.

Milk: Plant-based milk like almond or oat milk.

Cheese: Feta or goat cheese for a tangy twist.

Parsley: Try basil, dill, or chives.

Ingredient Spotlight

Zucchini: This mild veggie is the unsung hero of summer cooking. It adds moisture, fiber, and a subtle sweetness that balances the savory flavors in the quiche.

Canned Tuna: Often underestimated, canned tuna delivers big on protein and umami. Its flaky texture blends perfectly with eggs and veggies.

Instructions for Making Light Zucchini & Tuna Quiche (Crustless)

This is where it all comes together. Let’s turn those humble ingredients into something delicious:

1. Preheat Your Equipment:
   Set your oven to 375°F (190°C). Grease your pie dish lightly with oil or cooking spray.
2. Combine Ingredients:
   In a large bowl, whisk the eggs until light and frothy. Stir in the milk, salt, pepper, garlic, onion, parsley, and shredded cheese.
3. Prepare Your Cooking Vessel:
   Grate the zucchini, sprinkle with a little salt, and let it sit for 10 minutes. Then squeeze out as much water as you can using a cheesecloth or clean towel.
4. Assemble the Dish:
   Fold the drained zucchini and tuna into the egg mixture gently. Pour everything into the prepared dish and spread evenly.
5. Cook to Perfection:
   Bake for 35 to 40 minutes until the center is set and the top is golden brown.
6. Finishing Touches:
   Let the quiche rest for 10 minutes to firm up before slicing.
7. Serve and Enjoy:
   Slice and serve warm or chilled with a fresh salad or crusty bread.

Texture & Flavor Secrets

What makes this quiche shine is its contrast of textures. The fluffy eggs cradle the tender zucchini and flaky tuna, while melted cheese adds richness. A crisp golden top gives you just enough bite, and the herbs keep it tasting light and fresh. It’s savory but delicate, comforting yet clean.

Cooking Tips & Tricks

Here’s how to keep it smooth sailing:

• Let the quiche cool slightly before slicing to keep it from falling apart.
• Don’t skip draining the zucchini or your quiche will turn watery.
• Add a pinch of nutmeg for subtle warmth and complexity.

What to Avoid

It’s easy to make this dish a winner, but here’s what to watch out for:

• Skipping zucchini prep: Too much moisture = soggy quiche.
• Overbaking: It will dry out and lose that soft, custardy feel.
• Not seasoning enough: Bland eggs are no fun. Taste your mix before baking.

Nutrition Facts

Servings: 6
Calories per serving: 210

Note: These are approximate values.

Preparation Time

Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes

Make-Ahead and Storage Tips

Want to get ahead of your schedule? You can prep the mix a few hours in advance and bake it later. Or go all the way, bake it, cool it, and refrigerate for up to 4 days. This quiche also freezes well—just wrap slices in foil and freeze for up to 1 month. Reheat in the oven for best texture.

How to Serve Light Zucchini & Tuna Quiche (Crustless)

This quiche is a jack of all trades. Serve it for brunch with a side of fruit salad, as a light dinner with a green salad and vinaigrette, or slice it into mini squares for party bites. A dollop of Greek yogurt or a sprinkle of chili flakes can elevate each bite.

Creative Leftover Transformations

Leftovers don’t have to be boring. Try:

• Slicing cold quiche into cubes and tossing into a salad bowl.
• Reheating a wedge and tucking it into a sandwich or wrap.
• Crumbling into a grain bowl with quinoa and veggies.

Additional Tips

For even more flavor, try:

• Mixing in a handful of sun-dried tomatoes or olives.
• Adding a teaspoon of Dijon mustard to the egg mix.
• Baking in muffin tins for single-serve portions.

Make It a Showstopper

Want to impress? Garnish with a sprinkle of paprika or chopped herbs before serving. Use a pie dish with scalloped edges and slice carefully to show off the layers. A drizzle of olive oil or a few capers on top can take the presentation from homemade to magazine-worthy.

Variations to Try

• Spinach & Feta Quiche: Swap tuna for spinach and cheese for feta.
• Salmon & Dill: Use canned salmon and fresh dill for a Nordic flair.
• Mediterranean Mix: Add olives, cherry tomatoes, and oregano.
• Spicy Kick: Toss in a pinch of red pepper flakes or chopped jalapeño.
• Broccoli Cheddar: Sub zucchini for steamed broccoli and up the cheese.

FAQ’s

Q1: Can I use frozen zucchini?
A1: Yes, just thaw and squeeze out all excess moisture before using.

Q2: Can I make this dairy-free?
A2: Absolutely. Use plant-based milk and dairy-free cheese.

Q3: Is it okay to leave out the tuna?
A3: Yes, it’ll become a veggie quiche. You can also add more veggies or beans.

Q4: Can I make this ahead and freeze it?
A4: Definitely. Wrap slices well and freeze for up to a month.

Q5: Can I bake it in muffin tins?
A5: Yes. Just reduce the baking time to about 20 minutes.

Q6: What other herbs go well with this?
A6: Try chives, dill, or thyme for different flavor twists.

Q7: Will almond milk work instead of dairy milk?
A7: Yes, unsweetened almond milk works well.

Q8: Can I add potatoes to this?
A8: Yes, thin slices of cooked potato can be layered in.

Q9: Is it gluten-free?
A9: Yes, this recipe is naturally gluten-free.

Q10: Can I double the recipe?
A10: Of course. Just use a larger baking dish and adjust the cook time.

Conclusion

There you have it. A quiche that’s as easygoing as your weekend mornings and as satisfying as your favorite comfort meal. Whether you’re feeding the family, prepping for the week, or just craving something wholesome and hearty, this Light Zucchini & Tuna Quiche is always a good idea. Trust me, you’re going to love this.

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