WW Zucchini Tomato Crustless Quiche

Introduction

Welcome to a delicious and satisfying dish that’s perfect for breakfast, brunch, or a light dinner—the WW Zucchini Tomato Crustless Quiche. This recipe is designed to fit seamlessly into your Weight Watchers (WW) plan, offering a low-point, nutrient-packed meal that’s both easy to prepare and full of flavor. With its combination of fresh zucchini, juicy tomatoes, and a creamy egg mixture, this quiche is a great way to enjoy a hearty, healthy meal without the added points of a traditional crust. Follow the detailed instructions below to create this wholesome dish.

Ingredients

For the Quiche:

  • 1 medium zucchini, grated or finely chopped
  • 1 medium tomato, diced
  • 1/2 cup onion, finely chopped
  • 1 cup spinach, chopped (optional, for added nutrition)
  • 4 large eggs
  • 1/2 cup non-fat milk or unsweetened almond milk
  • 1/2 cup shredded reduced-fat cheddar cheese (or a cheese of your choice, adjust points accordingly)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon dried basil
  • Salt and pepper, to taste
  • Cooking spray or a small amount of olive oil, for greasing the pan

Instructions

1. Preheat the Oven:

  • Preheat your oven to 375°F (190°C). This ensures that the oven is at the right temperature for baking the quiche evenly.

2. Prepare the Vegetables:

  • Wash and grate or finely chop 1 medium zucchini. To reduce moisture, you may want to lightly salt the grated zucchini and let it sit for 10 minutes before squeezing out excess water with a paper towel.
  • Dice 1 medium tomato and set aside. You can use a variety of tomatoes such as Roma or cherry tomatoes, depending on your preference.
  • Finely chop 1/2 cup of onion and set aside. If using spinach, chop it as well.

3. Sauté the Vegetables (Optional):

  • For added flavor, lightly sauté the onion in a non-stick skillet with a small amount of cooking spray or olive oil until translucent. If you’re using spinach, add it to the pan and cook until wilted. This step is optional but adds a depth of flavor to the quiche.

4. Mix the Egg Base:

  • In a large mixing bowl, crack 4 large eggs and whisk them until fully beaten.
  • Add 1/2 cup of non-fat milk or unsweetened almond milk to the eggs. This will create a creamy base for the quiche.
  • Stir in 1/2 cup of shredded reduced-fat cheddar cheese, or any cheese you prefer. Adjust the type of cheese based on your SmartPoints goals.

5. Season the Mixture:

  • Add 1/4 teaspoon of garlic powder, 1/4 teaspoon of onion powder, and 1/4 teaspoon of dried basil to the egg mixture. Season with salt and pepper to taste. Mix well to combine all the seasonings.

6. Combine the Ingredients:

  • Gently fold the prepared zucchini, diced tomato, and optional sautéed onion and spinach into the egg mixture. Ensure that the vegetables are evenly distributed throughout the mixture.

7. Prepare the Baking Dish:

  • Lightly grease a pie dish or a similar oven-safe baking dish with cooking spray or a small amount of olive oil to prevent sticking.

8. Pour and Bake:

  • Pour the vegetable and egg mixture into the prepared baking dish. Use a spatula to spread the mixture evenly.

9. Bake the Quiche:

  • Place the dish in the preheated oven and bake for 30-35 minutes, or until the quiche is set and the top is lightly golden brown. A toothpick inserted into the center should come out clean when the quiche is done.

10. Cool and Serve:

  • Allow the quiche to cool slightly before slicing. This makes it easier to cut and helps the quiche hold its shape.

11. Store Leftovers:

  • Store any leftover quiche in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 2 months; just make sure to wrap it tightly to prevent freezer burn.

Useful Information

  • Zucchini: Helps to keep the quiche moist and adds a subtle flavor. Grating the zucchini reduces its moisture content and ensures even cooking.
  • Cheese: Reduced-fat cheddar cheese is a lower-point option, but you can substitute with any cheese that fits your dietary preferences and point values.
  • Milk Alternatives: Non-fat milk or unsweetened almond milk keeps the quiche lower in points compared to whole milk or cream.
  • Spinach: Adding spinach increases the nutritional value and provides an extra boost of vitamins and minerals.

Nutritional Information

Per Serving (assuming 6 servings total):

  • Calories: 80 kcal
  • Total Fat: 4 g
    • Saturated Fat: 2 g
  • Cholesterol: 150 mg
  • Sodium: 150 mg
  • Total Carbohydrates: 7 g
    • Dietary Fiber: 2 g
    • Sugars: 3 g
  • Protein: 8 g

WW SmartPoints Value

For those following the WW (Weight Watchers) program:

  • SmartPoints: Approximately 2 points per serving.
    • The total SmartPoints for the entire quiche is based on the ingredients used and the number of servings. Adjust the points if you alter ingredient quantities or serving sizes.

Conclusion

The WW Zucchini Tomato Crustless Quiche is a versatile, nutritious, and low-point meal option that fits perfectly into your Weight Watchers plan. With its light, fluffy texture and savory combination of vegetables and cheese, it’s an ideal choice for breakfast, brunch, or a light dinner. Easy to prepare and delicious, this quiche offers a satisfying and healthy alternative to traditional quiches that are typically higher in points. Enjoy this wholesome dish as part of your healthy eating routine and savor the taste of success in your weight management journey!