Emily’s Healthy Crust-less Quiche

So easy, this Crust-less Quiche is really versatile, you can fill them with whatever filling you want.  These are so tasty and delicious and they are pretty healthy too. A big bonus is they are also great for freezing too!.  Step by step pictures and video included at the bottom of the recipe.

I’ve used fresh Salmon, but have previously made them with bacon, mushroom, onions and cherry tomatoes!  Great for snacking on the go!

Ingredients  (Made 8 large mini quiches)

  • 150 grams salmon fillet
  • 2 spring onions
  • 125 grams of asparagus tips
  • 4 large free range eggs
  • 2 heaped tbsp. of low fat cottage cheese
  • 2 heaped tbsp. of quark
  • Salt and pepper to taste
  • Spray oil
  • (Optional Cheddar cheese to sprinkle on the top & paprika)

 

Lets get Cooking

Pre heat the oven to 180 degrees

Take a large bowl, Crack in the eggs and give them a good whisk with a fork.  Add the cottage cheese, quark, salt and pepper, whisk again.   Set bowl aside.

Take a muffin tray or York shire pudding tray and spray with fry light or olive oil.  Next chop up the spring onion (save some spring onion for garnishing later on) and asparagus, throw them in the trays.  Next cut up the salmon and place that in as well.

 

Spoon in the egg mixture all over the chopped ingredients, just so they are covered.

Note:- be careful not to over fill the tins like I did, otherwise it will spill over when cooking.  Although its not a problem if it does! they easily trim with a knife and gives you something to nibble on.  Then garnish with cheese if you want too, maybe a sprinkling of paprika (I’m addicted to paprika) and spring onion.

Place in the oven for 25 minutes.  Please check the  cooking halfway through as it does depend on the size of the muffin tray is.  Mine were all fluffy and crisp on the top in 25 minutes but they can vary.

Tuck in

 

Enjoy!  Emily

Video

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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