Eat your greens with this ricotta and green vegetable crustless quiche! Hearty and delicious, a slice is protein-rich and packed with veggies. Great as a speedy on-the-go brekkie or serve with a leafy salad for lunch or dinner.
Meet the vegetarian quiche of my nutrition dreams! It’s both nutritious and delicious, and takes the timeless saying ‘eat your greens’ very seriously.
It’s jam-packed with green vegetables, like broccoli, kale, courgette, peas and spring onion, and is a good source of protein from eggs and ricotta.
As a nutritionist, I’m all about creative ways to get more vegetables into our diets. This is an easy recipe to meal prep ahead and is equally delicious served hot or cold!
Ingredients & Substitutions
Eggs. You can’t have a quiche without eggs – and quite a few on that note. They form the base here, adding structure and binding ingredients.
Cheese. Both soft ricotta and hard parmesan. If you can’t find ricotta, sub for cottage cheese.
Green vegetables – and a seriously decent amount. Feel free to swap kale for silver beet or spinach, or a very thinly sliced brown onion for the spring onions.
Fresh herbs. For oodles of flavour, use a mix opposed to just one type. I love dill, basil and parsley together.
Flour helps absorb moisture and stabilise. Go for plain or gluten-free.
Olive oil. Heart-healthy EVOO adds flavour and health benefits.
Seeds. Decorate with a mix of sunflower and pumpkin seeds. They’ll get a little toasted and crispy in the oven – delicious.
Salt & Pepper. Season the mix generously before baking, it will amplify and bring all the flavours together. This has got to be the number one all-time cooking tip of all time – if a dish tastes flat, it might just be underseasoned!
Strip your stalky greens leaves off their inner woody stalk. Discard stalks so you’re just using the leaves – they’re a bit tough for this recipe.
To defrost peas carefully place in a bowl of hot water, leave for a few minutes then drain. No need to boil over a stovetop.
To cut herbs like a champ, place in a large mug and snip with kitchen scissors. Too easy.
Use a leak-proof dish. The mixture will leak our of a loose-bottomed pie dish or similar. Size-wise, opt for a 25cm across diameter.
Evenly distribute your veg. As you pour the mixture into the pie dish, rejig the bigger pieces of broccoli and courgette around so they’re evenly place.
A quiche is traditionally cooked in pastry, like a tart or pie. While this quiche is technically crustless, you might notice it has a nifty self-crusting ability – a wee crust forms along the outer edge as it bakes!
Here are commonly asked nutrition questions on eggs, the star ingredient of quiche.
Are eggs filling? Yes! Eggs are a source of high quality protein, which is a very filling nutrient – it impacts hormones that regulate appetite, keeping us full for longer (1). Research shows that egg breakfasts tend to satiate better than cereal-based ones (2).
Are eggs vegetarian? Generally yes, by definition – but there’s a catch. Vegetarianism is classified as a diet that excludes animal flesh (e.g. tissue, muscle or meat). Since eggs are not technically animal flesh, they’re usually considered vegetarian. However, there are subtypes of vegetarianism that don’t eat eggs, e.g. lacto-vegetarians (who avoid eggs, meat, and fish but include dairy), or vegans where all animal products are excluded. Vegetarians who eat eggs are considered ovo-vegetarians (they avoid meat, fish, and dairy, but include eggs) or lacto-ovo vegetarians (they avoid meat and fish, but include eggs and dairy). Clear as mud?
Big handful ofgreen herbs (e.g. I love parsley, basil & dill)
¾cupfinely grated parmesan
1cupplain or gluten-free flour
A few good pinchesofsea salt flakes and freshly ground black pepper
¼cuppumpkin or sunflower seeds(or a mix of both)
Prepare vegetables and herbs.
Cut broccoli into bite-sized florets.
Cut top and bottom of courgette and discard. Halve courgette lengthways and roughly chop.
Defrost frozen peas (I find placing them in hot water for a few minutes, then draining, does the trick!).
Thinly slice the entire spring onion.
Remove kale leaves from steam and chop.
Finely chop herbs.
Preheat oven to 180 degrees celsius. Grease a 25cm quiche or pie dish with oil or butter (make sure the dish you use for this dish is not a loose-bottomed pie dish or similar, as the mixture will leak out).
Add the eggs, oil, ½ cup of the parmesan, flour, chilli flakes, salt (don't be shy – it's important to season well!) and pepper to a large bowl and whisk well to combine until there are no lumps of flour left.
Add the broccoli, courgette, peas, spring onions, kale and herbs to the bowl and use a spatula or wooden spoon to mix everything together. Dollop in the ricotta and gently fold through (you still want some nice large chunks of ricotta in there!).
Pour or spoon the mixture into the prepared dish – it'll be a tight squeeze egg to veg ratio wise, but it will work! Give the dish a little jig, so the mixture disperses as evenly as possible. Scatter over remaining parmesan and seeds.
Bake for 1 hour on the middle oven rung until cooked and golden brown – insert a knife into the centre of the quiche to ensure it is cooked and the egg is no longer runny.
Allow to cool for about 5 minutes in the dish before slicing to serve.