Simple Asparagus Crustless Quiche with Cottage Cheese
One of my favourite ways to use this seasonal spring vegetable is to make it into a simple crustless quiche. The addition of cottage cheese boosts up the protein, providing over 14 grams per serving. This simple vegetarian dish is naturally gluten-free, and paleo, keto and friendly.
Course: Main Course
Keyword: Healthy Crustless Quiche, High Protein Quiche, Keto Quiche Recipe
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.
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.