Crustless Quiche with Bacon, Spinach, Carrots, Spring Onions, & Cheese – Baked Frittata

Introduction

Elevate your meal planning with this flavorful Crustless Quiche, also known as a baked frittata. Packed with bacon, spinach, carrots, spring onions, and cheese, this dish is not only savory but also aligns perfectly with Weight Watchers’ low-point guidelines. Ideal for breakfast, brunch, or even a light dinner, this recipe is both satisfying and nutritious. The absence of a traditional crust reduces the points while keeping the dish hearty and fulfilling.

Ingredients

For the Quiche:

• 6 large eggs
  • Eggs are the base of the quiche, providing structure and protein.
• 1 cup (240 ml) low-fat milk or unsweetened almond milk
  • Using low-fat milk or almond milk reduces the calorie content without sacrificing creaminess.
• 1/2 cup (120 ml) heavy cream (optional)
  • Heavy cream can be used for added richness; use sparingly to keep points low.
• 1 cup (100 g) cooked bacon, crumbled
  • Opt for reduced-fat bacon if available to lower the fat content.
• 1 cup (30 g) fresh spinach, chopped
  • Spinach adds vitamins and minerals while keeping the dish light.
• 1/2 cup (50 g) grated carrots
  • Carrots provide natural sweetness and extra nutrients.
• 1/2 cup (50 g) spring onions, chopped
  • Spring onions add a mild onion flavor without overpowering the dish.
• 1 cup (100 g) shredded low-fat cheese
  • Choose a low-fat cheese to minimize points while still enjoying a cheesy flavor.
• 1/2 teaspoon salt
  • Adjust salt to taste, but be mindful of overall sodium intake.
• 1/4 teaspoon black pepper
  • Freshly ground black pepper enhances the flavor profile.
• 1/2 teaspoon dried thyme (optional)
  • Dried thyme adds an aromatic flavor but can be omitted if desired.

For the Garnish (Optional):

• Chopped fresh herbs (e.g., parsley or chives)
  • Use fresh herbs for added color and flavor.

Instructions

1. Preheat Oven and Prepare Baking Dish

1. Preheat Oven:
   • Preheat your oven to 375°F (190°C). This ensures that the quiche bakes evenly and thoroughly.
2. Prepare Baking Dish:
   • Lightly grease a 9-inch pie dish or an equivalent baking dish with non-stick cooking spray. Alternatively, use a baking dish lined with parchment paper for easier cleanup.

2. Prepare Ingredients

1. Cook Bacon:
   • In a skillet over medium heat, cook bacon until crispy. Transfer to a paper towel-lined plate to drain excess fat, then crumble into small pieces.
2. Chop Vegetables:
   • Chop spinach, spring onions, and carrots as needed. Ensure they are finely chopped to distribute evenly throughout the quiche.
3. Grate Cheese:
   • Shred or grate the cheese of your choice, opting for low-fat varieties to keep the dish lower in points.

3. Make the Egg Mixture

1. Beat the Eggs:
   • In a large mixing bowl, whisk together 6 large eggs until well combined. This forms the base of your quiche.
2. Add Milk and Cream:
   • Mix in 1 cup of low-fat milk or unsweetened almond milk. If using, add 1/2 cup of heavy cream for added richness. Whisk until smooth.
3. Season the Mixture:
   • Add 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, and 1/2 teaspoon of dried thyme (if using). Stir to combine.

4. Assemble the Quiche

1. Combine Ingredients:
   • Gently fold in the crumbled bacon, chopped spinach, grated carrots, chopped spring onions, and shredded cheese into the egg mixture.
2. Pour into Baking Dish:
   • Pour the mixture into the prepared baking dish, spreading it evenly with a spatula.

5. Bake the Quiche

1. Bake:
   • Place the baking dish in the preheated oven. Bake for approximately 35-40 minutes, or until the quiche is set in the center and lightly golden on top. A toothpick inserted in the center should come out clean.
2. Cool Slightly:
   • Allow the quiche to cool for 10-15 minutes before slicing. This helps the quiche set and makes it easier to cut into portions.

6. Serve and Enjoy

1. Slice and Serve:
   • Cut the quiche into 8 slices. Serve warm or at room temperature. This dish pairs well with a light salad or steamed vegetables.
2. Storage:
   • Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or oven before serving.

7. Nutritional Information

Per Serving (1 slice of 8):

• Calories: 150
• Total Fat: 8 grams
• Saturated Fat: 3 grams
• Cholesterol: 155 milligrams
• Sodium: 400 milligrams
• Total Carbohydrates: 6 grams
• Dietary Fiber: 1 gram
• Sugars: 3 grams
• Net Carbs: 5 grams
• Protein: 12 grams

8. Weight Watchers SmartPoints

Freestyle Points: Approximately 4 SmartPoints per slice.

Blue Plan: Approximately 4 SmartPoints per slice.

Green Plan: Approximately 4 SmartPoints per slice.

Purple Plan: Approximately 4 SmartPoints per slice.

These values are estimates based on the listed ingredients and can vary depending on specific brands and ingredient substitutions.

Additional Tips

1. Vegetable Variations:
   • Feel free to substitute or add other vegetables like bell peppers or mushrooms based on your preferences and what you have on hand.
2. Make-Ahead:
   • This quiche can be made ahead of time and stored in the refrigerator. It also freezes well. Wrap slices individually and freeze for up to 2 months. Thaw and reheat before serving.
3. Portion Control:
   • For better portion control, consider using a kitchen scale to ensure each slice is evenly portioned and adheres to the SmartPoints values.
4. Serving Suggestions:
   • Serve with a side of mixed greens or a fresh tomato salad for a complete, balanced meal.
5. Garnishing:
   • Top with fresh herbs or a sprinkle of extra cheese before baking for added flavor and presentation.

Conclusion

This Crustless Quiche with Bacon, Spinach, Carrots, Spring Onions, and Cheese is a versatile, low-point dish perfect for any meal of the day. With its rich flavors and nutritious ingredients, it’s an excellent choice for those following the Weight Watchers program. Enjoy this delicious baked frittata as part of a balanced diet, and relish every bite knowing it fits seamlessly into your healthy eating plan.