Simple Crustless Asparagus Quiche with Cottage Cheese Recipe
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5 from 3 votes

Simple Crustless Asparagus Quiche with Cottage Cheese

One of my favourite ways to use this seasonal spring vegetable is to make it into a simple crustless quiche. I use cottage cheese to boost up the protein, and good quality mustard to add some depth of flavour. This simple vegetarian dish is naturally gluten-free, and paleo, keto and friendly
Prep Time20 mins
Cook Time45 mins
Total Time1 hr 5 mins
Course: Main Course
Cuisine: Canadian
Keyword: Egg, Keto Vegetarian, Low Carb, Paleo
Servings: 6
Calories: 170kcal

Ingredients

  • 450 g (1 lb) asparagus fresh
  • 1 red onion diced
  • 2 tbsp olive oil extra virgin
  • 1 cup cottage cheese organic
  • 4 eggs free range
  • 3/4 cup milk organic
  • 1 tsp mustard seeded
  • sea salt
  • pepper ground
  • 1/4 cup parmesan cheese*

Instructions

  • Preheat oven to 400 degrees Fahrenheit.
  • Prepare the asparagus by trimming off any dry ends. You also want to but the spears to fit into your frying pan, save any stalk that's been chopped to be added to the quiche.
  • You will probably need to cook the asparagus in two batches as you want the asparagus to lye in a single row, not on top of each other. Heat 1 tbsp. of the olive oil and gently fry half the onion for 3 minutes. Add half of the asparagus and satuee in the pan for about 4 minutes or until bright green, turning the spears regularly. Repeat with second batch. Put both batches aside to cool.
  • Optional: In a food processor blend up cottage cheese, add egg, milk, mustard and season. Blend again to mix.
  • If you don't have a food processor, it is also fine to mix these ingredients by hand. It tastes just as good.
  • Fold in the parmesan cheese.
  • Prepare a quiche pan by greasing it with some olive oil. Pour in the cheese and egg mixture. First, add the onion and the chopped asparagus pieces to the mixture. Next lay down the spears in a single row. If now all the spears fit, chop the remaining spears into bit size pieces and add to the quiche mixture.
  • Put in preheated oven for about 45 minutes or until golden brown on top. Serve with your favourite salad.

Notes

*Parmesan cheese is not suitable for strict vegetarians. If you are a vegetarian seek out another hard cheese alternative.

Nutrition

Calories: 170kcal | Carbohydrates: 8.6g | Protein: 13.2g | Fat: 9.9g | Saturated Fat: 2.7g | Sodium: 300mg | Fiber: 2g | Sugar: 5.4g | Vitamin C: 4.1mg | Calcium: 150mg | Iron: 3.6mg