The abundance of zucchini is a guarantee that summer is in full swing. Creative uses for zucchini have taken over my Pinterest news feed – ranging from stuffed, to chips, to zucchini noodles. People are mad about this summer veg but no need to get too fancy, zucchini can produce some quick and easy dishes as well. This Simple Vegetable Packed Crustless Quiche with Feta recipe is exactly that. No stove stop required (less dishes, yes!), and with 2 1/2 servings of vegetables per serve and a whole lot of protein, it’s super healthy as well!
“Zucchini is a good source of carotenoids lutein and zeaxanthin which both promote healthy eyesight. A cup of chopped zucchini contains 2.6mg of these phytonutrients, and the American Optometric Association recommends an intake of at least 6mg per day to reduce your risk for age-related macular degeneration – that’s almost 50%!”
Kid’s will appreciate the cheesiness of this crustless quiche, and won’t even mind the loads of shredded veggies hidden inside. Mom’s will appreciate the simpleness of this dish, and the flexibility to use whichever excess summer vegetable is taking up space in the fridge.
What makes this crustless quiche recipe so simple is that there is no frying required. Simply place all the prepared raw vegetables into a bowl, add the remaining ingredients, then pop it in the oven and wait. Because aromatics like onion and garlic are usually fried to release their flavour, the addition of fresh herbs and tasty cheeses like feta and aged cheddar is crucial for depth of flavour. This recipe is very flexible, have fun with it and enjoy!
Simple Vegetable Crustless Quiche with Feta
- 2 cups zucchini grated (about 1 medium zucchini)
- 2 cups carrot grated (about 2 medium carrots)
- 2 loose cups kale or chard shredded
- 1 cup mixed fresh herbs I used cilantro and basil
- 3 green onions thinly sliced (white and green parts)
- 1 large tomato sliced into 8 rounds
- 8 eggs free range
- 1/2 cup milk or milk alternative organic / unsweetened
- 1/2 cup aged cheddar cheese organic / grated (or another strong cheese)
- 1/2 cup feta organic / crumbled
- 1 tbsp olive oil virgin
- 1/8 tsp sea salt
- ground black pepper
- A fresh summer salad
- Onion chutney optional
- Preheat the oven to 350 degrees Fahrenheit.
- Take the grated zucchini, one handful at a time and gently squeeze the water out of it over the sink. This prevents the quiche from getting soggy. Add the zucchini to a bowl with all of the other vegetables except the tomato. Add the herbs and both of the cheeses. Mix to combined.
- In a separate bowl, crack the eggs and gently whisk. Add the milk or milk alternative and season with salt and pepper. Mix well.
- Add the egg mixture to the vegetable mixture and stir to combine.
- Grease a large rectangle baking dish and prepare it with some olive oil. Add in the quiche mixture. Place the sliced tomatoes on the top decoratively.
- Cook for about 30 minutes. If your baking dish is a bit deeper, you may need to cook it a little longer. You will know when it is finished when the top starts to look golden, and the quiche does not jiggle when you shake it. Once finished, let it cool slightly before serving. Enjoy with some tasty chutney or mustard and a nice side of fresh summer salad.
Add more depth of flavour: Saute the onion in 1 tbsp virgin olive oil or butter for 3 minutes, then add the garlic for 30 more seconds before adding to the remaining ingredients.
Add a twist: Add 1/2 cup chopped sun-dried tomatoes.
Rachel Dickens, The Conscious Dietitian, is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University. She strives to provide evidence-based nutrition information with a focus on plant-based nutrition, and share some of her favourite seasonal recipes and sustainable eating tips.