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Protein- and calcium-rich crustless baked egg dish with vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Crustless Vegetable Gruyere Quiche (140 g) has 238 calories. That works out to 170 calories per 100 g. It contains 5.9 g of carbs, 16.5 g of protein, 16.5 g of fat and 1.5 g of fiber. Its 28 µg of Selenium covers 51% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 slice (medium) · 140 g
238
KCAL / 140G
Carbs
5.9g
· 2% DV
Protein
16.5g
· 33% DV
Fat
16.5g
· 21% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 28% · Fat 62%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 16.5 g | 21% |
| Saturated fat | 8.54 g | 43% |
| Trans fat | 0.28 g | |
| Sodium | 546 mg | 24% |
| Total carbohydrate | 5.9 g | 2% |
| Fiber | 1.5 g | 5% |
| Protein | 16.5 g | 33% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 140 g | 238 kcal |
| 1 slice (thin) | 70 g | 119 kcal |
| 100 g | 100 g | 170 kcal |
| 1 slice (small) | 105 g | 179 kcal |
| 1 cup (diced) | 170 g | 289 kcal |
| 1 slice (large) | 190 g | 323 kcal |
| 1 serving (large) | 210 g | 357 kcal |
| 1 piece (whole) | 280 g | 476 kcal |
Calculated from 170 calories per 100 g.
Crustless vegetable Gruyere quiche is a baked egg dish made with vegetables, Gruyere cheese and a milk or cream mixture, without pastry underneath. It sets into sliceable portions and can be served warm or cold for breakfast, brunch, or a light meal.
To make crustless vegetable Gruyere quiche, cook moisture-heavy vegetables first, then combine them with beaten eggs, dairy and grated Gruyere. Pour the mixture into a greased baking dish and bake until the center is set; precooking vegetables helps prevent a watery result.
Crustless vegetable Gruyere quiche usually includes milk or cream, giving it a softer, custard-like texture, while a frittata is typically more egg-forward. Both can include vegetables and cheese, but the quiche’s dairy-rich filling is its defining distinction from a typical frittata.
Spinach, mushrooms, zucchini, bell peppers and broccoli all work well in crustless vegetable Gruyere quiche. Cook watery vegetables before adding them, and drain spinach thoroughly; excess moisture can keep the egg filling from setting cleanly and make slices fall apart.
Yes, you can use another good-melting cheese in crustless vegetable Gruyere quiche. Swiss cheese or mature cheddar can work, though neither gives exactly Gruyere’s nutty, savory flavor; grate the replacement so it melts evenly through the egg mixture.
Yes, you can bake crustless vegetable Gruyere quiche ahead and refrigerate it once cooled. Reheat portions in the oven for a firmer texture, or serve them cold; covering the dish loosely while reheating helps keep the top from browning too quickly.
Crustless vegetable Gruyere quiche keeps for about three to four days in the refrigerator when promptly cooled and stored in a covered container. Refrigerate leftovers rather than leaving them at room temperature, and reheat only the portion you plan to eat.
Yes, crustless vegetable Gruyere quiche can be frozen in individual slices or as a whole, tightly wrapped after cooling. Thaw it in the refrigerator and reheat in the oven; the egg texture may be slightly less smooth after freezing, especially if the vegetables were watery.
Crustless vegetable Gruyere quiche is often watery because vegetables released moisture into the egg filling or the center was underbaked. Sauté mushrooms, zucchini and spinach first, drain them well, and bake until the middle is set rather than relying only on a browned top.
Serve crustless vegetable Gruyere quiche with a crisp green salad, sliced tomatoes or fresh fruit to balance its rich cheese-and-egg filling. It also works as part of brunch with bread on the side, though the dish itself has no pastry crust.
Vitamins
B12
1.01µg · 42% DV
Biotin
10.5µg · 35% DV
B2
0.43mg · 33% DV
Vitamin A
203µg · 23% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
315mg · 45% DV
Calcium
343mg · 34% DV
Iodine
38µg · 25% DV
Sodium
546mg · 24% DV
Potassium ⭐
273mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 238 calories in 1 slice (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Crustless Vegetable Gruyere Quiche takes its cue from French quiche: eggs are baked with vegetables and Gruyere, but without a pastry base. The cheese brings a savoury, slightly nutty flavour, while the centre stays tender and the top turns lightly golden. It can be served warm or at room temperature, making it handy for a relaxed brunch, a light lunch or a simple supper; in France, quiche is often paired with salad, and the same works well elsewhere.
It provides protein and calcium, with vegetables adding some fibre. For a lighter plate, serve a modest slice with a generous green salad, or add extra vegetables when making it.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
8.54g
MONOUNSATURATED
4.83g
POLYUNSATURATED
2.03g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.