Description
Crustless Tuna Breakfast Quiche makes mornings deliciously easy with protein-packed goodness. Whip up this simple, savory dish when your breakfast needs a quick, tasty upgrade.
Ingredients
Scale
Main Protein:
- 1 can (56 oz) tuna in water, drained
- 4 eggs
Vegetables and Herbs:
- ½ cup grated zucchini
- ½ cup grated carrots
- ¼ cup chopped spring onions or scallions
- ¼ cup chopped fresh parsley
Seasonings and Optional Add-ins:
- ¼ teaspoon salt
- Black pepper, to taste
- ¼ teaspoon turmeric or paprika (optional)
- ¼ cup shredded cheese (cheddar, feta, or mozzarella) (optional, not dairy-free)
Instructions
- Preheat your oven to 375°F and coat a 9-inch baking dish with cooking spray.
- Grate the zucchini and firmly squeeze out 2 tablespoons of excess water using a clean kitchen towel.
- Whisk 4 eggs in a large mixing bowl until completely smooth and pale yellow.
- Drain 1 can of tuna thoroughly and break into small flakes with a fork.
- Add ½ cup grated carrots, ¼ cup chopped spring onions, and ¼ cup chopped parsley to the egg mixture.
- Fold in the tuna flakes and grate ¼ cup of your preferred cheese into the mixture.
- Sprinkle ¼ teaspoon salt and a pinch of black pepper into the bowl, stirring gently to combine all ingredients.
- Transfer the mixture into the prepared baking dish, ensuring an even distribution.
- Bake for 20-25 minutes until the center is set and edges turn golden brown.
- Remove from the oven and let the quiche rest for 5 minutes before serving warm.
Notes
- Squeeze zucchini thoroughly between paper towels to remove excess water and keep the quiche firm and not watery.
- For a dairy-free version, skip the cheese and use nutritional yeast for a similar savory flavor profile.
- Choose sustainable canned tuna packed in water to keep the dish lighter and healthier.
- Experiment with different herbs like dill or chives to customize the breakfast quiche’s flavor and make it more interesting.
- Prep Time: 10 minutes
- Cook Time: 20-25 minutes
- Category: Tuna
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 6
- Calories: 143 kcal
- Sugar: 1 g
- Sodium: 263 mg
- Fat: 3 g
- Saturated Fat: 1 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 4 g
- Fiber: 1 g
- Protein: 27 g
- Cholesterol: 124 mg