Description
A light, crustless quiche featuring zucchini and tuna, perfect for a healthy brunch or weeknight dinner. Creamy, protein-rich, and bursting with flavor, it’s simple to make and easy to love.
Ingredients
- Zucchini: 2 medium, grated and drained
- Canned Tuna: 1 (5 oz) can, drained
- Eggs: 4 large
- Milk: 3/4 cup
- Shredded Cheese (cheddar or mozzarella): 3/4 cup
- Onion: 1 small, finely chopped
- Garlic: 2 cloves, minced
- Parsley: 2 tablespoons, chopped
- Salt: 1/2 teaspoon
- Black Pepper: 1/4 teaspoon
Instructions
- Preheat Your Equipment: Set your oven to 375°F (190°C). Grease your pie dish lightly with oil or cooking spray.
- 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.
- 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.
- Assemble the Dish: Fold the drained zucchini and tuna into the egg mixture gently. Pour everything into the prepared dish and spread evenly.
- Cook to Perfection: Bake for 35 to 40 minutes until the center is set and the top is golden brown.
- Finishing Touches: Let the quiche rest for 10 minutes to firm up before slicing.
- Serve and Enjoy: Slice and serve warm or chilled with a fresh salad or crusty bread.
Notes
- Use a cheesecloth to remove as much water as possible from the zucchini.
- Add a pinch of nutmeg for a subtle flavor twist.
- Make it ahead and store for up to 4 days in the fridge.
- Freeze individual slices for a grab-and-go meal later.
Nutrition
- Serving Size: 1 slice
- Calories: 210
- Sugar: 2g
- Sodium: 360mg
- Fat: 12g
- Saturated Fat: 5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 1g
- Protein: 19g
- Cholesterol: 165mg
Keywords: zucchini tuna quiche, crustless quiche, healthy quiche, low calorie dinner, gluten-free quiche