Breakfast · Eggs & omelettes

Crustless quiche

Name: Crustless quiche
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 8 servings
Ingredients: 8 egg; 1 cup whole milk; 3/4 cup cottage cheese; 6 handfuls baby spinach, wilted and squeezed dry; 7 oz white button mushrooms, sliced, browned; 1/2 yellow onions, diced, softened; 3/4 cup Swiss cheese, grated; 1 tsp salt; 1/2 tsp black pepper; a scrape nutmeg

Quiche with the pastry left out entirely and vegetables taking its place: eggs, spinach, mushroom and a little cheese, baked straight in the dish. Sets firm enough to slice.

Time: 55 min (15 prep + 40 cook)
Servings: 8
Per serving: 187 kcal
Protein: 15 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

8 egg400 g
1 cup whole milk240 g
3/4 cup cottage cheese200 g
6 handfuls baby spinach, wilted and squeezed dry200 g
7 oz white button mushrooms, sliced, browned200 g
1/2 yellow onions, diced, softened100 g
3/4 cup Swiss cheese, grated100 g
1 tsp salt5 g
1/2 tsp black pepper1 g
a scrape nutmeg1 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Cook the mushrooms hard until their water is gone and they brown, and squeeze the wilted spinach dry. Wet vegetables are the only way a crustless quiche fails.
Blend the eggs, milk and cottage cheese smooth — the cottage cheese is what makes it set firm without pastry to hold it.
Stir in the vegetables, cheese and seasoning and pour into a buttered dish.
Bake at 175°C for 35–40 minutes until set with a faint wobble. Rest 10 minutes; it firms as it cools and slices cleanly cold.

Alternative

Quiche lorrainethe pastry original26

Why this score

solidly filling

No single route carries this one — a moderate amount of protein, volume and fiber.

Three routes to fullness — one is enough

33% of kcal

77% water

6 g/Mcal

What pulls it down

Nothing here converges the way engineered food does — no sugar, no savoury and no alcohol penalty.

How scores work

Computed on the finished dish, not an average of the parts: 1496 kcal goes into the pot, 1447 g of ingredients comes out as ~1150 g of food → 130 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 130
Protein: (33%); 10 g
Fat: (54%); 8 g
Carbohydrates: (13%); 4 g
of which sugar: 2 g
Fiber: 1 g
Sodium: 319 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More breakfast

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.