The crustless tuna and mushroom quiche is one of those savory dishes that can be prepared quickly and effortlessly while still offering an incredibly delicious experience for your taste buds. This dish is the perfect alternative for those who want to enjoy the flavors of a quiche without worrying about the crust. Easy to make, light, and incredibly flavorful, this crustless quiche is ideal for a weeknight dinner or a quick weekend meal.
In this article, we’ll delve deeply into how to prepare this quiche, its nutritional benefits, potential variations, and tips for customizing it based on your preferences and available ingredients. Whether you’re a beginner in the kitchen or an experienced cook, this recipe is sure to win you over with its simplicity and ease.
Why Choose a Crustless Quiche?
Traditional quiche is often loved for its richness and creamy texture. However, the crust, whether it’s a buttery shortcrust or flaky puff pastry, can sometimes make the dish feel heavy, especially for those who are trying to avoid extra carbs or lighten up their meals. A crustless quiche lets you enjoy all the delightful flavors of a quiche without the added calories or carbs from a dough base.
This lighter version is perfect for those looking to reduce calories or simply save time in the kitchen, without sacrificing texture or taste. With a base made of eggs, milk, and quality ingredients like tuna and mushrooms, this crustless quiche is both light and rich in protein and flavor.
Ingredients for the Crustless Tuna and Mushroom Quiche
Main Ingredients:
- 4 eggs: The eggs are the key ingredient in this recipe, providing both structure and protein. They act as a binder, holding the ingredients together while giving the quiche its texture, even without the crust.
- 30 cl of milk (preferably skimmed): Milk adds a creamy texture and helps lighten the quiche’s overall consistency. You can opt for whole milk for a richer taste, but skimmed milk is a lighter option.
- 250 g of sliced mushrooms (Button mushrooms): Mushrooms add an earthy, savory flavor to the quiche. You can use different mushroom varieties if you prefer (shiitake, oyster mushrooms, etc.).
- 1 can of tuna in water: Tuna provides lean protein and imparts a savory, briny flavor to the quiche. For this recipe, opt for tuna packed in water to avoid adding extra fats.
- Salt and pepper: For seasoning. Make sure to taste and adjust the seasoning to your personal preferences.
- Herbes de Provence: A blend of dried herbs that adds a fragrant, Mediterranean touch to the quiche. If you can’t find Herbes de Provence, you can substitute with thyme, rosemary, and oregano.
- Grated cheese (optional): Adding cheese on top of the quiche will provide a golden, crispy crust and additional flavor. You can use cheeses like gruyère, mozzarella, or cheddar, depending on your preference.
Possible Variations: Feel free to add other vegetables like peppers, spinach, or even sun-dried tomatoes to diversify the flavors and add extra vitamins to your quiche.
Step-by-Step Instructions for Making the Crustless Tuna and Mushroom Quiche
Preparation (10 minutes)
- Preheat the oven to 180°C (350°F or gas mark 6).
- Prepare the mushrooms: Clean the button mushrooms with a damp cloth and slice them thinly. If you are using dried mushrooms, rehydrate them in warm water for about 15-20 minutes before slicing.
- Cook the mushrooms: In a pan, heat a little olive oil or butter. Add the sliced mushrooms and sauté them over medium heat for about 5-7 minutes until they release their moisture and turn lightly golden. Season with a pinch of salt and pepper.
- Prepare the quiche base: In a large bowl, whisk together the 4 eggs and milk. Season with salt, pepper, and a teaspoon of Herbes de Provence. Mix well until the mixture is smooth and homogenous.
- Add the tuna: Open the can of tuna, drain it well to remove excess liquid, and crumble it into the bowl with the egg and milk mixture. Stir to combine.
- Incorporate the mushrooms: Once the mushrooms have cooked and cooled slightly, add them to the egg, tuna, and milk mixture. Stir well to ensure everything is evenly distributed.
- Pour into the baking dish: Take a pie dish or quiche pan and pour the mixture into the dish. Use a spatula to level the surface for an even bake.
- Add grated cheese (optional): If you’re using cheese, sprinkle it evenly over the top of the quiche mixture. This will create a golden, bubbly topping as it bakes.
Baking (30 minutes)
- Bake the quiche in the preheated oven at 180°C (350°F or gas mark 6) for about 30 minutes, or until the quiche is golden and puffed up on top. If you added cheese, it should be melted and slightly browned.
- Check the doneness: You can insert a knife into the center of the quiche. If it comes out clean, the quiche is ready.
Finishing Touches (5 minutes)
- Let the quiche cool for a few minutes before slicing. This allows the quiche to set and makes it easier to cut clean slices.
- Serve and enjoy! This crustless tuna and mushroom quiche is delicious when paired with a simple green salad or roasted vegetables for a complete, healthy meal.
Nutritional Information of the Crustless Tuna and Mushroom Quiche
A serving of this crustless quiche (about one-quarter of the quiche) provides approximately:
- Calories: 250 kcal
- Protein: 20 g
- Fat: 15 g
- Carbohydrates: 5 g
This dish is an excellent source of protein, thanks to the tuna and eggs, while being relatively low in calories and carbohydrates. It’s an ideal option for anyone following a low-carb or lighter eating plan, but still looking for a satisfying and flavorful meal.
Variations and Tips for Customizing the Recipe
Add extra vegetables: To enrich the flavor and boost the nutritional value of your quiche, you can include additional vegetables like bell peppers, spinach, or even sun-dried tomatoes. These additions will bring color, texture, and extra vitamins to the dish.
Swap the tuna: If you’re not a fan of tuna or simply want to try something different, you can use smoked salmon or grilled chicken instead. Smoked salmon will give your quiche a richer, more luxurious taste, while chicken will add a mild, tender flavor.
Spices and herbs: Feel free to experiment with different spices and herbs. Add a touch of paprika, curry powder, or even a pinch of chili flakes for some heat. Fresh herbs like basil, chives, or parsley can also be added just before serving for a burst of freshness.
Conclusion: A Simple, Delicious, and Light Quiche
The crustless tuna and mushroom quiche is one of those easy, satisfying recipes that always delivers on flavor. It’s light, savory, and the perfect option for anyone looking to eat healthily without compromising on taste. Best of all, it’s quick to make, requiring just 40 minutes from start to finish.
This quiche is versatile and can be easily customized based on your preferences or what’s available in your kitchen. It’s perfect for lunch, dinner, or even as a make-ahead meal for busy days. So, next time you’re craving a savory dish, give this crustless quiche a try, and enjoy a delightful, balanced meal. Bon appétit! 🍴🥧
