This simple and seasonal asparagus crustless quiche with cottage cheese is a fun play on the traditional quiche. Cottage cheese is very high in protein, and this crustless quiche provides over 14 grams of protein per serving. Making a crustless quiche is easy, and makes this dish a simple midweek meal.
Have you ever seen how asparagus grows? Being one of the first vegetables of spring, it is justly celebrated by all who are awaiting the new freshness of the year. At Pedrosa’s Asparagus Farm in Cowichan Bay on Vancouver Island, we marvelled at how each individual spearhead pokes itself up from the dirt, commencing its daily journey towards sunlight. We were told that in just one warm day, each spear can grow… and grow… and keep growing until it resembles a 4-foot tree! This Asparagus Crustless Quiche with Cottage Cheese is a celebration of this springtime vegetable, and when combined with high protein cottage cheese it makes for a light spring meal that is also high in protein.
Vancouver Island Fresh Organic Asparagus from Pedrosa’s Farm
The Season Of Asparagus
A Short Season
We can find local BC asparagus for only about 4 weeks of the year. When you see it in the grocery store stock up; it lasts for up to a week if wrapped in a damp paper towel and left in the crisper of your fridge.
Growing Asparagus
If you are committing to staying put for the foreseeable future then dig yourself an asparagus bed. The work will pay off 3 years later when the mature asparagus can finally be harvested.Â
Ingredients for crustless asparagus quiche: asparagus, eggs, cottage cheese, milk or milk alternative, onion, garlic, olive oil, parmesan cheese, seeded mustard and salt and pepper.
Why I Made This Asparagus Crustless Quiche with Cottage Cheese
Asparagus Is A Prebiotic Food
Asparagus is a good source of inulin, a special type of fibre that acts as a prebiotic in our digestive tracts and feeds the beneficial bacteria. See my post How To Improve Gut Health Naturally – Prebiotics, Probiotics & Fermented Foods for more information on the benefits of prebiotics.
This Is A Healthy Crustless Quiche Recipe
This quiche is not loaded with cheese like many traditional quiche recipes, and instead uses only 1/4 cup of parmesan cheese which can be substituted out for nutritional yeast for an even healthier quiche recipe. This quiche contains only 186 calories per serving so it is best served with a substantial salad for a complete meal. I love crustless quiche recipes so much I’ve also shared this favourite Simple Vegetable Crustless Quiche with Feta.
This Is A High Protein Quiche
Protein is important for maintaining muscle mass, immune function and helping keep us full. Protein also helps to stabilize our blood sugar levels. One serving of this quiche provides 14.2 grams of protein thanks to the cottage cheese.
This Is A Low Cholesterol Quiche
While the debate around dietary cholesterol for the general population is still out, we know that those with heart disease benefit from a lower dietary cholesterol diet. This quiche contains only 1 egg per serve (most quiches offer 2-3 per serving) and is filled out by lower cholesterol cottage cheese. For those with existing heart disease, current recommendations are to limit cholesterol to no more than 200mg per day – one serving of this quiche contains 190mg of cholesterol.
This Is A Low Carb Quiche
By making a crustless quiche we can reduce the carbohydrates significantly. This would be beneficial for those trying to manage their blood sugar levels, such as those with diabetes or insulin resistance. This quiche contains 6.6 grams of carbohydrates per serve.
This Can Be A Breakfast Quiche
Why not eat it for breakfast? It is so simple to make you could whip it up first thing in the morning, and have it in place of an omelette. Or saves the leftovers for a quality high protein breakfast.
Saute the onion for 3 minutes, and then add the asparagus and cook for an additional 1 minute.
Tips For This Asparagus Crustless Quiche with Cottage Cheese
Blending The Cottage Cheese
I like to blend the cottage cheese, eggs, milk or milk alternative and mustard together for a silky smooth quiche. You can bypass this step, and the whole cottage cheese curds will add some texture to your quiche.
Making A Crustless Quiche
By omitting the crust, you are reducing the carbohydrates and saturated fat content of this dish. You will need to grease the pie or quiche dish well before adding the filling ingredients to prevent sticking.
Sauteeing The Asparagus
Measure the amount of asparagus to use by the size of your pie dish. If your pie dish holds 10 spears in a single layer then use that amount for this quiche. The asparagus does not need to be cooked for a long time on the stovetop. Fry the onions first for about 3 minutes, and then add the spears of asparagus and cook for an additional 1 minute.
Add the eggs, cottage cheese, milk or milk alternative, and mustard to a blender and blend until smooth.
Notes For This Asparagus Crustless Quiche with Cottage Cheese
Making A Gluten-Free Quiche
By omitting the crust in this asparagus quiche, the quiche is naturally gluten-free.
Making Crustless Quiche Muffins
To make asparagus crustless quiche muffins you will need to dice the asparagus into small bite-sized pieces before cooking with the onion. Line about 12 muffin tins and add the asparagus and quiche mixture. Bake for about 30 minutes, checking for readiness by jiggling the muffin tray to see of the quiche has set.
Making A Broccoli Crustless Quiche
Asparagus season is short, so if you are coming across this recipe but can’t find any asparagus in the grocery store you can substitute in broccoli. I prefer to roast my broccoli before adding it to the quiche. Chop broccoli into small bite-sized pieces and slice the onion into thin slivers. Toss both the broccoli and onion with olive oil and bake at 400°F for 20 minutes. Let cool slightly and add to the quiche mixture before baking.
Making A Vegetarian Crustless Quiche
While cottage cheese and eggs are both suitable on a vegetarian diet, parmesan cheese is not for those following a strict vegetarian diet. Parmesan cheese uses rennet, a set of enzymes produced in the stomach of ruminant mammals. Substitute the parmesan cheese for equal amounts of nutritional yeast.
Add parmesan cheese and onion to the quiche mixture and pour to a greased pie dish. Lay asparagus spears on top.
Want Some More Seasonal Spring Recipes?
- Lebanese Wild Fennel Pesto Recipe
- Simple Vegetable Crustless Quiche with Feta
- Asparagus Pearled Barley Risotto
Want Some More High Protein Cottage Cheese Recipes?
- High Protein Omelette with Cottage Cheese, Kale and Mushrooms
- High Protein Zucchini Lasagna with Cottage Cheese
Did you make this Asparagus Crustless Quiche with Cottage Cheese Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. Take a photo of your recreation on Instagram and tag me @theconsciousdietitian so I can see it!
Want To Save This Asparagus Crustless Quiche Recipe For Later?
Simple Asparagus Crustless Quiche with Cottage Cheese
Ingredients
- 10-12 stalks asparagus fresh
- 1 yellow onion diced
- 1 tbsp olive oil extra virgin
- 1 cup cottage cheese organic
- 4 eggs free range
- 3/4 cup milk or milk alternative (unsweetened)
- 1 tsp mustard seeded
- 1/8 tsp sea salt
- 1/8 tsp pepper ground
- 1/4 cup parmesan cheese* or nutritional yeast
Instructions
- Preheat oven to 400 degrees Fahrenheit.
- To determine how many asparagus spears you will need, measure out how many will fit into your quiche pan in a single layer. Prepare the asparagus by trimming off about 1 inch of the woody ends.
- Heat 1 tablespoon of the olive oil in a frying pan and gently fry the onion for 3 minutes, or until translucent. Add the asparagus and cook quickly until bright green, turning the spears regularly. This should only take about 1 minute, then remove the pan from the heat and let cool slightly.
- In a food processor blend up the cottage cheese, egg, milk or milk alternative, mustard and salt and pepper. If you don't have a blender you can mix the ingredients in a large bowl. You will have some curds of cottage cheese but this will just add to the texture of the quiche.
- Fold in the parmesan cheese. Remove the asparagus spears from the frying pan and set aside. Scoop the chopped and cooked onions into the quiche mixture and mix to incorporate.
- Prepare a quiche pan by greasing it with some olive oil. Pour in the cheese and egg mixture with the onion. Next lay down the spears of asparagus on top of the quiche mixture in a single row.
- Cook the quiche in a preheated oven for 45 minutes or until golden brown on top. Serve with your favourite salad.
Notes
Making Crustless Quiche Muffins
Dice the asparagus into small bite-sized pieces before cooking with the onion. Line about 12 muffin tins and add the asparagus and quiche mixture. Bake for about 30 minutes, checking for readiness by jiggling the muffin tray to see of the quiche has set.Making A Broccoli Crustless Quiche
Chop broccoli into small bite-sized pieces, and sliced onion into thin slivers. Toss both the broccoli and onion with olive oil and bake at 400°F for 20 minutes. Let cool slightly and add to the quiche mixture before baking.*Making A Vegetarian Crustless Quiche
While cottage cheese and eggs are both suitable on a vegetarian diet, parmesan cheese is not for those following a strict vegetarian diet. Parmesan cheese uses rennet, a set of enzymes produced in the stomach of ruminant mammals.Nutrition
Pedrosa’s Organic Asparagus Farm, Cowichan Bay, BC
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.
I LOVE this recipe!! I actually make them in a muffin pan and add some food processed spinach. They are GREAT to take for breakfast throughout the week. Thank you so much for sharing!
Wow Frankie that is great!! I’m so glad that you enjoyed them and what a great idea for a high protein breakfast! I’m going to try that myself this week :)