High-Protein Crustless Caprese Quiche is a healthy and tasty quiche. This quiche has lots of protein and is also satisfying, which doesn’t let us feel hungry for a long time. It contains eggs, whole milk, fresh mozzarella, cherry tomatoes, basil pesto, balsamic glaze, and seasonings. This simple quiche is good for a vegetarian and gluten-free diet, but it is not suitable for a dairy-free diet, as it has whole milk and mozzarella in it. Add dairy-free milk and vegan mozzarella if required. High-Protein Crustless Caprese Quiche is prepared in 45 minutes, perfect for a quick breakfast, brunch, or lunch. Serve this crustless quiche with fresh fruit, avocado slices, arugula salad, roasted potatoes, and grilled asparagus. This quiche stores well, so it is perfect for preparing in advance.
STATS:
- Calories: 250 kcal
- Duration for prep: Ten minutes
- Serving size: 1 slice
- Cook time: 35 minutes
- Cuisine: Italian
- Total time: 45 minutes
- Course: Breakfast, Brunch, Lunch
- Diet: High-Protein
- Serving: 6
EQUIPMENT:
- 9-inch pie dish
- Large mixing bowl
- Whisk
- Cutting board
- Oven
- Cooling rack
- Knife
INGREDIENTS:
- 1 tbsp. refrigerated basil pesto
- ¼ tsp. ground black pepper
- 8 large eggs
- ¼ tsp. salt
- ½ cup whole milk
- ¼ tsp. onion powder
- 4 ounces mozzarella cheese balls
- 1 cup cherry tomatoes
- 1 tbsp. balsamic glaze
INGREDIENT NOTES:
EGGS:
- Add the large eggs to create the protein-rich custard base, and they will also provide plenty of protein in the quiche. Whisk them thoroughly with the milk so the quiche cooks evenly and develops a light and tender texture.
WHOLE MILK:
- Include the whole milk to give the egg mixture a creamy consistency and keep the quiche soft. We would also use low-fat milk instead if required to make the quiche lighter, although it may be slightly less rich.
FRESH MOZZARELLA:
- Add the small fresh mozzarella balls to include the classic Caprese taste and creamy pockets of melted cheese. Drain and pat them dry properly to eliminate excess moisture and prevent the quiche from becoming watery.
CHERRY TOMATOES:
- Include the cherry tomatoes to add the sweet and slightly acidic taste and moisture to the quiche.
BASIL PESTO:
- Add the basil pesto to include a concentrated basil flavor, which will nicely pair with mozzarella and tomatoes. Use refrigerated basil pesto to provide the freshest flavor in the quiche.
BALSAMIC GLAZE:
- Include the balsamic glaze to add the sweet and tangy taste, which will balance the rich flavors of eggs and mozzarella. Drizzle it over the quiche just before serving for the best flavor.
INSTRUCTIONS:
- First warm the oven at 190° C and spray the cooking oil.
- Add the eggs, seasonings, and whole milk in the big vessel and whisk to mix the quiche batter.
- Now slice the cherry tomatoes in half and strain the mozzarella balls and dry them with paper towel.
- Put half quantity of mozzarella cheese & tomatoes equally in the pie dish then add the egg mixture on it.
- Add the basil pesto in small portion on the surface & swirl softly.
- Add the leftover mozzarella and cherry tomatoes on it and bake for more 30 to 35 minutes till the middle get set and top get brown lightly.
- When it gets bake, leave it for 5 to 10 minutes then make slice.
- Now drizzle the balsamic glaze on the quiche and serve.
SERVING SUGGESTIONS:
BREAKFAST:
- Fresh fruit
- Avocado slices
- Whole-grain toast
- Fresh berries
BRUNCH:
- Arugula salad
- Roasted potatoes
- Fresh fruit salad
- Greek yogurt
LUNCH:
- Italian green salad
- Tomato cucumber salad
- Roasted vegetables
- Lentil salad
DINNER:
- Grilled asparagus
- Sautéed spinach
- Roasted zucchini
- Mediterranean bean salad
TIPS:
- Dry the mozzarella & tomatoes then add them to decrease the moisture content.
- Don’t over bake the quiche as the egg will become rubbery.
- Leave the quiche for some time then cut to make clean slices.
- Include some additional pesto then bake to add the strong basil.
STORAGE INFORMATION:
FRIDGE:
- Cool the quiche completely then cover with the plastic and aluminum and store for 4 days.
FREEZER:
- Properly cool the quiche then make the portions and wrap in aluminum then add in the box and store for 2 months.
FAQs:
Will I prepare the quiche before the requirement?
- Yes, make the quiche in advance, & store & re-heat when you serve.
Can we include regular mozzarella cheese blocks instead of mozzarella balls?
- Yes, we would easily utilize the regular mozzarella cheese and shred them fresh; though it is best to use the fresh mozzarella balls to provide the real Caprese taste & texture.
Would I add basil in the quiche?
- Yes, we would include fresh basil in the quiche to add lots of aroma and makes the quiche tastier.
NUTRITIONAL INFORMATION:
Calories: 250 kcal
Net carbs: 3 g
Serving: 6
Iron: 2 g
Total carbs: 4 g
Vitamin A: 0.2 g
Fiber: 1 g
Serving size: 1
Calcium: 170 g
Protein: 19 g
Sodium: 390 g
Potassium: 180 g
