Introduction
This WW Crustless Zucchini Quiche is a delicious, healthy, and satisfying recipe that fits perfectly into a Weight Watchers lifestyle. Packed with protein, fiber, and fresh veggies—particularly zucchini—it makes a perfect breakfast, brunch, or light dinner option. It’s filling, yet low in points and carbs, making it ideal for those managing their weight without sacrificing taste.
By removing the crust, we save on unnecessary fat and calories while still delivering a dish that’s creamy, cheesy, and completely comforting. This version is high in nutrients, light on the waistline, and versatile enough to customize to your liking.
Whether you serve it hot from the oven or chilled the next day, this crustless quiche will quickly become a go-to recipe for busy mornings or meal prepping your week ahead.
Why You’ll Love This Recipe
- ✅ Only 1–2 WW SmartPoints per serving
- 🥚 High in protein to keep you full
- 🥒 Packed with veggies, especially zucchini
- ⏱️ Quick prep and easy to make
- 🧼 Minimal cleanup – no crust means less fuss
- ❄️ Freezer and meal-prep friendly
- 🧀 Customizable with your favorite add-ins
Ingredients
- 2 medium zucchini, grated (about 2 cups)
- ½ tsp salt (for sweating the zucchini)
- 4 large eggs
- ¾ cup egg whites
- ½ cup fat-free plain Greek yogurt
- ½ cup reduced-fat shredded cheddar cheese
- ¼ cup Parmesan cheese, grated
- 1 small onion, finely diced
- 1 tsp garlic powder
- ½ tsp black pepper
- ¼ tsp baking powder (optional, for slight lift)
- Cooking spray for greasing the pan
Optional Add-Ins
- ¼ cup chopped fresh basil or parsley
- ¼ cup diced bell peppers
- 2 tbsp crumbled turkey bacon
- Dash of crushed red pepper for heat
Equipment Needed
- 9-inch pie dish or round baking dish
- Large mixing bowl
- Cheesecloth or clean kitchen towel (for draining zucchini)
- Grater or food processor
- Whisk or hand mixer
Step-by-Step Instructions
Step 1: Preheat Your Oven
Preheat your oven to 375°F (190°C). Lightly coat a 9-inch pie dish with nonstick cooking spray and set aside.
Step 2: Prepare the Zucchini
Grate the zucchini using a box grater or food processor. Sprinkle with ½ teaspoon of salt and place in a colander or cheesecloth. Let sit for 10 minutes to draw out excess moisture. Squeeze thoroughly to remove as much liquid as possible—this helps prevent a soggy quiche.
Step 3: Sauté the Onion (Optional but Recommended)
In a small nonstick skillet, sauté the diced onion over medium heat for 3–5 minutes until soft and translucent. Let cool slightly before adding to the mixture.
Step 4: Mix the Egg Base
In a large bowl, whisk together the eggs, egg whites, Greek yogurt, garlic powder, pepper, and baking powder. Beat until smooth. Stir in the cheddar cheese and Parmesan.
Step 5: Combine Everything
Add the squeezed zucchini and cooled onions to the egg mixture. Stir until fully incorporated. Fold in any optional ingredients like herbs, peppers, or turkey bacon.
Step 6: Pour into Dish
Pour the mixture into your prepared baking dish. Smooth the top with a spatula.
Step 7: Bake
Bake in the preheated oven for 35–40 minutes, or until the center is set and a toothpick inserted into the middle comes out clean. The top should be lightly golden.
Step 8: Cool and Slice
Let the quiche rest for 5–10 minutes before slicing. This helps it firm up and makes slicing easier. Serve warm or at room temperature.
👩🍳 Step-by-Step Instructions
1. Prepare the Oven
Preheat your oven to 375°F (190°C).
Place the oven rack in the center position.
Lightly spray a 9-inch pie dish or an 8-inch square baking dish with cooking spray.
For easier removal, you can also line the bottom with a circle of parchment paper.
Because this recipe has no pastry crust, parchment makes serving considerably easier.
2. Drain the Tofu Thoroughly
Remove the tofu from its package and drain it well.
Wrap the tofu in a clean kitchen towel or several layers of paper towel.
Place something moderately heavy on top and let it sit for approximately 10–15 minutes.
Removing excess water is important because tofu contains considerable moisture.
A drier tofu produces a thicker, more stable quiche filling.
🥒 3. Grate the Zucchini
Wash and dry the zucchini.
Grate the zucchini using the large holes of a box grater.
You should have approximately 4 cups loosely packed grated zucchini.
Do not skip the next step.
Zucchini contains a lot of water, and that water can accumulate during baking.
4. Remove Excess Zucchini Water
Place the grated zucchini into a clean kitchen towel or several layers of cheesecloth.
Gather the towel around the zucchini and squeeze firmly over the sink.
Continue squeezing until you remove as much liquid as possible.
You may be surprised by how much water comes out.
For a crustless quiche, this is one of the most important preparation steps. Traditional zucchini quiche recipes similarly recommend pressing or draining grated zucchini before combining it with the filling.
🍄 5. Sauté the Vegetables
Heat a skillet over medium heat.
Add 1 teaspoon olive oil.
Add the diced onion and chopped mushrooms.
Cook for approximately 4–5 minutes, stirring occasionally.
Add the minced garlic and cook for another 30–60 seconds.
Add the squeezed zucchini and chopped spinach.
Cook for another 3–4 minutes, stirring frequently.
The vegetables should soften and most visible moisture should evaporate.
🌿 6. Season the Vegetables
Add the black pepper and ¼ teaspoon salt.
If using red pepper flakes, add them now.
Stir well.
Remove the skillet from the heat.
Allow the vegetable mixture to cool for approximately 5 minutes before combining it with the tofu mixture.
🥣 7. Prepare the Vegan Quiche Base
Place the drained tofu into a food processor or high-powered blender.
Add the unsweetened soy milk.
Add:
- Nutritional yeast
- Lupin flour
- Ground flaxseed
- Psyllium husk
- Lemon juice
- Dijon mustard
- Garlic powder
- Onion powder
- Oregano
- Basil
- Turmeric
- Smoked paprika
- Black pepper
- Kala namak
- Salt
- Baking powder
Blend until very smooth and creamy.
Stop the machine and scrape down the sides if necessary.
🧀 8. Check the Texture
The blended mixture should be thick but smooth.
It should resemble a very thick savory custard.
If it appears extremely thick and your blender struggles, add 1 tablespoon soy milk at a time.
Do not add too much liquid.
Remember that psyllium and flaxseed will continue absorbing moisture as the mixture sits.
🥚 9. Why Kala Namak Is Optional
Kala namak, also called black salt, has a naturally sulfurous aroma that can give vegan egg-free dishes a more egg-like flavor.
It is completely optional.
If you don’t have it, simply use regular salt.
The quiche will still be flavorful because nutritional yeast, Dijon mustard, garlic, herbs, and smoked paprika provide plenty of savory depth.
🥒 10. Combine the Vegetables and Tofu
Transfer the blended tofu mixture into a large bowl.
Add the sautéed zucchini, mushrooms, spinach, onion, and garlic.
Add the chopped parsley and basil if using.
Fold everything together gently.
Do not aggressively stir because you want the vegetable pieces to remain distributed throughout the mixture.
🍽️ 11. Transfer to the Baking Dish
Pour the mixture into the prepared pie dish.
Use a silicone spatula to spread it evenly.
Smooth the top.
Tap the dish gently against the countertop once or twice to remove large air pockets.
✨ 12. Add the Topping
For an attractive golden top, sprinkle approximately 1 tablespoon nutritional yeast over the surface.
You can also add a small pinch of smoked paprika.
If you want a more colorful presentation, arrange a few very thin zucchini slices on top.
Avoid adding too many because additional raw zucchini can release water during baking.
🔥 13. Bake the Quiche
Place the dish in the center of the preheated oven.
Bake at 375°F (190°C) for approximately 45–55 minutes.
The top should become lightly golden.
The center should look set rather than liquid.
A slight softness in the very center is normal because the quiche continues firming as it cools.
🌡️ 14. Check for Doneness
After approximately 45 minutes, gently shake the baking dish.
The edges should be firm.
The center can have a very slight jiggle, but it should not look wet or liquid.
If the center still appears loose, continue baking for another 5–10 minutes.
If the top begins browning too quickly, loosely cover it with foil.
❄️ 15. Let It Rest
Remove the quiche from the oven.
Place it on a cooling rack.
Allow it to rest for 20–30 minutes before slicing.
This step is essential.
The tofu, flaxseed, and psyllium need time to firm up.
Cutting the quiche immediately can make the center look softer and less stable than it actually is.
🔪 16. Slice the Quiche
Run a sharp knife around the edge of the dish.
Cut the quiche into 8 equal wedges.
For meal prep or smaller portions, you can cut it into 10 pieces.
Serve warm, at room temperature, or chilled.
Vegan quiches can be served warm or refrigerated for later use, making them particularly convenient for meal preparation.
🥑 Why This Recipe Is Keto-Friendly
This version avoids wheat flour, pastry crust, chickpea flour, potatoes, rice, and other high-carbohydrate ingredients.
Instead, the recipe uses tofu, zucchini, spinach, mushrooms, flaxseed, psyllium, and lupin flour.
The small quantity of lupin flour is used primarily for structure and protein rather than as a conventional flour-heavy crust.
Because brands differ substantially, check the nutrition labels of your tofu, soy milk, nutritional yeast, and lupin flour if you follow a strict ketogenic diet.
The estimated net carbohydrates are intentionally kept relatively low per serving.
💪 Why This Is a High-Protein Recipe
The primary protein source is extra-firm tofu.
Nutritional yeast contributes additional protein and gives the filling a pleasant cheesy flavor without dairy.
Lupin flour and soy milk provide additional plant protein.
This makes the quiche considerably more protein-focused than a vegetable-only casserole.
For an even higher-protein version, choose a soy milk with approximately 7–9 grams of protein per cup and extra-firm tofu with a high protein content.
💚 Why This Recipe Is Vegan
There are no:
- Eggs
- Milk
- Butter
- Cheese
- Cream
- Meat
- Poultry
- Fish
The creamy texture comes from blended tofu rather than eggs or dairy.
Nutritional yeast provides cheesy, savory flavor while keeping the recipe completely plant-based.
Always check the labels of packaged ingredients such as Dijon mustard, nutritional yeast, and plant-based milk if you need strict vegan certification.
🩸 Why It Can Be Diabetic-Friendly
This recipe contains no added sugar and is considerably lower in carbohydrates than a traditional crusted quiche.
The combination of protein, fiber, fat, and non-starchy vegetables makes it a more balanced option than a pastry-based savory pie.
However, people with diabetes can respond differently to individual foods.
The total carbohydrate count should be considered as part of the person’s overall meal and medication plan.
For an even more blood-sugar-conscious meal, serve one slice with a large leafy salad and a low-carbohydrate vegetable side rather than bread or potatoes.
⭐ WW-Friendly and Low-Point
This recipe is designed to keep the Points relatively low by using:
- Minimal olive oil
- No pastry crust
- No butter
- No full-fat dairy cheese
- No added sugar
- High-protein tofu
- Fiber-rich vegetables
WW’s current Points system is not simply a calorie system; WW explains that protein and fiber can help lower Points while saturated fat and added sugars can increase them.
Estimated WW Points
Approximately 2–3 Points per serving when divided into 8 servings.
For 10 smaller servings, the estimated amount may be approximately 2 Points per serving.
These are estimated Points, not official WW values, because WW’s calculation is proprietary and the exact result can change with the current program and the specific brands used.
📊 Estimated Nutrition Facts
Per 1/8 of the quiche
| Nutrient | Approximate Amount |
|---|---|
| Calories | 150–175 kcal |
| Protein | 14–17 g |
| Total Carbohydrates | 9–11 g |
| Dietary Fiber | 3–4 g |
| Net Carbohydrates | 5–7 g |
| Total Fat | 7–9 g |
| Saturated Fat | 1–2 g |
| Sugar | 3–4 g |
| Added Sugar | 0 g |
| Sodium | 300–450 mg |
| Estimated WW Points | 2–3 |
Nutrition is an estimate. Exact values depend on tofu, soy milk, nutritional yeast, lupin flour, and other brands used.
🥗 Best Serving Suggestions
Serve one slice with a fresh green salad made from:
- Romaine lettuce
- Cucumber
- Radishes
- Arugula
- Fresh herbs
- Lemon juice
- A small amount of olive oil
For breakfast, pair it with sliced avocado if it fits your daily carbohydrate and calorie targets.
For a light lunch, serve it alongside roasted broccoli or cauliflower.
For brunch, add fresh tomatoes, cucumber, and herbs.
🍅 Flavor Variations
Mediterranean Zucchini Quiche
Add:
- ¼ cup chopped roasted red peppers
- 2 tablespoons chopped fresh basil
- 1 teaspoon oregano
- 1 tablespoon chopped olives
Keep the olive quantity modest if you want to maintain the lowest possible Points.
Spinach Mushroom Quiche
Increase mushrooms to 1½ cups and spinach to 2 cups.
This creates a particularly vegetable-rich version with an earthy flavor.
Jalapeño Zucchini Quiche
Add 1 finely chopped jalapeño to the vegetable mixture.
For a smoky spicy version, also add ¼ teaspoon smoked paprika.
Garlic Herb Version
Increase fresh garlic to 3 cloves and add:
- 1 tablespoon parsley
- 1 tablespoon basil
- 1 teaspoon thyme
This version is especially good served with a fresh salad.
🥒 How to Prevent a Watery Quiche
The single most important tip is squeezing the zucchini.
Don’t simply grate the zucchini and put it directly into the batter.
Squeeze it firmly using a clean kitchen towel.
Then sauté it briefly to evaporate additional moisture.
Also allow the sautéed vegetables to cool slightly before combining them with the tofu base.
If your zucchini is particularly large and watery, you may need to squeeze it twice.
🧊 Storage Instructions
Allow the quiche to cool completely.
Place leftovers in an airtight container and refrigerate.
For best quality, consume within 3–5 days.
The texture often becomes even firmer after refrigeration.
This makes it an excellent meal-prep recipe because you can bake it once and have ready-to-eat portions for several meals.
❄️ Freezing Instructions
You can freeze individual slices.
Allow the quiche to cool completely.
Cut into portions and wrap each piece individually.
Place the wrapped slices into a freezer-safe container.
Freeze for approximately 1–2 months for best texture.
Thaw overnight in the refrigerator.
Reheat gently in the oven or air fryer rather than using extremely high heat.
🔥 Reheating Instructions
For the oven, place a slice in a small baking dish and heat at 325°F (165°C) for approximately 10–15 minutes.
For an air fryer, heat at approximately 300°F (150°C) for 5–8 minutes.
Microwaving works for convenience, but use short intervals because excessive microwave heating can make tofu firmer and slightly rubbery.
🍳 Can You Make It Ahead?
Yes.
You can prepare the vegetable mixture one day ahead and refrigerate it.
You can also blend the tofu filling ahead of time and store it separately.
When ready to bake, combine everything and transfer it to the baking dish.
For the freshest texture, bake the quiche on the day you plan to serve it.
💡 Important Ingredient Substitutions
Soy Milk
Use unsweetened almond milk if necessary, but soy milk is preferable when protein is the priority.
Tofu
Extra-firm tofu is recommended.
Silken tofu will produce a softer filling and may require additional binding ingredients.
Lupin Flour
Lupin flour helps keep the recipe low-carb while adding structure and protein.
If you cannot use lupin, a small amount of additional nutritional yeast and ground flax can be used, although the texture may change.
Psyllium
Psyllium helps absorb moisture and contributes to structure.
Don’t dramatically increase the quantity because too much can make the quiche dense or gummy.
⚠️ Common Mistakes to Avoid
Do not skip draining the tofu. Extra moisture can make the quiche soft.
Do not skip squeezing the zucchini. This is the most common cause of watery zucchini quiche.
Do not add too much plant milk. The mixture should be thick before baking.
Do not overbake. Excessive baking can make tofu-based quiche dry.
Do not cut immediately after baking. Allow the quiche to set.
Do not use sweetened plant milk. It can add unnecessary sugar and produce an unusual flavor.
Do not add a traditional flour crust if you want this recipe to remain crustless and keto-friendly.
🍽️ Meal-Prep Portion Guide
For 8 servings, each piece is substantial enough for breakfast or lunch.
For 10 servings, you get smaller portions that work well as snacks or lighter breakfasts.
For 12 servings, the pieces are ideal for serving alongside a larger salad or vegetable side dish.
For a weight-management menu, the 8- or 10-serving option provides the best balance of portion size and satisfaction.
🌱 Nutritional Benefits of the Main Ingredients
Zucchini
Zucchini provides water, fiber, potassium, and several micronutrients while contributing relatively few calories.
Tofu
Tofu is the primary protein source and gives the quiche its creamy, substantial structure.
Spinach
Spinach adds color, folate, vitamin K, and other micronutrients.
Mushrooms
Mushrooms provide savory umami flavor without requiring large amounts of oil or cheese.
Flaxseed
Ground flaxseed contributes fiber and helps bind the vegan filling.
Psyllium Husk
Psyllium helps absorb excess moisture and supports the sliceable texture.
Nutritional Yeast
Nutritional yeast adds a naturally savory, cheesy flavor while contributing protein.
🥒 Why Crustless Is Better for This Recipe
Traditional quiche usually relies on a pastry crust made from flour and fat.
Removing the crust makes this recipe easier, faster, and more suitable for low-carbohydrate meal plans.
It also means there is no need to blind-bake a pastry shell.
You simply prepare the filling, transfer it to the dish, and bake.
The result is a lighter but still satisfying meal that works for breakfast, brunch, lunch, or dinner.
🥄 How to Get a Creamier Texture
For an especially creamy center, blend the tofu until completely smooth.
Do not stop blending while visible tofu pieces remain.
A high-speed blender produces the smoothest result.
If using a food processor, scrape down the sides once or twice during blending.
The vegetable pieces should be folded in afterward rather than blended into the base.
🧂 How to Control Sodium
For the lowest-sodium version, use low-sodium tofu if available and choose unsalted nutritional yeast if your brand offers it.
Use herbs, garlic, lemon juice, black pepper, smoked paprika, and mustard to build flavor without relying entirely on salt.
If using kala namak, remember that it still contributes sodium, so use only the small amount specified.
🥑 How to Keep the Points Low
The easiest way to keep this recipe lower in Points is to avoid adding large quantities of oil, vegan cheese, avocado, nuts, or high-fat sauces.
The quiche itself already contains enough richness from tofu and nutritional yeast.
Serve it with vegetables or a fresh salad rather than a high-calorie dressing.
Because WW’s Points system uses several nutritional factors rather than calories alone, the exact value should be checked using the current WW app if you need an official personal tracking value.
📝 Professional Recipe Card
Crustless Zucchini Quiche
Servings: 8
Prep Time: 20 minutes
Cook Time: 45–55 minutes
Resting Time: 20–30 minutes
Total Time: About 1 hour 30 minutes
Ingredients
Vegetables
- 3 medium zucchini, about 600 g
- 1 cup mushrooms
- 1 cup spinach
- ½ yellow onion
- 2 garlic cloves
- 1 tsp olive oil
- ¼ tsp salt
- ¼ tsp black pepper
Vegan Protein Base
- 14 oz extra-firm tofu
- ½ cup unsweetened soy milk
- ¼ cup nutritional yeast
- 2 tbsp lupin flour
- 1 tbsp ground flaxseed
- 1 tbsp psyllium husk
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp oregano
- ½ tsp basil
- ¼ tsp turmeric
- ¼ tsp smoked paprika
- ¼ tsp black pepper
- ¼ tsp kala namak, optional
- ¼ tsp salt
- ½ tsp baking powder
Directions
- Preheat oven to 375°F (190°C).
- Grease or line a 9-inch pie dish.
- Drain and press tofu for 10–15 minutes.
- Grate zucchini.
- Squeeze zucchini thoroughly to remove excess water.
- Sauté onion and mushrooms in olive oil.
- Add garlic, zucchini, and spinach.
- Cook until excess moisture evaporates.
- Blend tofu, soy milk, nutritional yeast, lupin flour, flax, psyllium, lemon juice, mustard, herbs, spices, salt, and baking powder.
- Blend until completely smooth.
- Combine tofu mixture with cooked vegetables.
- Transfer to prepared baking dish.
- Smooth the surface.
- Sprinkle with nutritional yeast if desired.
- Bake for 45–55 minutes.
- Cover loosely if the top browns too quickly.
- Remove when the center is set.
- Cool for 20–30 minutes.
- Slice into 8 portions.
- Serve warm, chilled, or at room temperature.
📊 Recipe Nutrition at a Glance
Calories: approximately 150–175 per serving
Protein: approximately 14–17 g
Total Carbs: approximately 9–11 g
Fiber: approximately 3–4 g
Net Carbs: approximately 5–7 g
Fat: approximately 7–9 g
Saturated Fat: approximately 1–2 g
Added Sugar: 0 g
Estimated WW Points: approximately 2–3 per serving