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Looking for a lighter lunch option? I’ve been making this crustless tuna quiche for years, and it’s become my go-to when I want something filling without feeling weighed down. As someone who tries to keep things simple in the kitchen, I love that it’s basically a one-bowl wonder. Just mix, pour, and bake!
I started making this quiche back when I was trying to cut down on carbs but didn’t want to give up my favorite comfort foods. Now it’s a regular in my meal rotation, especially on busy weeknights. I’ll often prep everything while making dinner the night before, pop it in the fridge, and bake it fresh the next day.
Want a protein-packed meal without the fuss of pastry? This might become your new favorite. Plus, it’s budget-friendly and works just as well for dinner as it does for lunch. I usually make a double batch – one for now and one for later.
Why You’ll Love This Crustless Tuna Quiche
- Low-carb friendly – Without a traditional crust and using just a touch of oats, this quiche is perfect for anyone watching their carb intake while still wanting a filling meal.
- High in protein – The combination of eggs and tuna makes this dish protein-packed, helping you stay full and satisfied for hours.
- Budget-friendly ingredients – Using pantry staples like canned tuna and everyday vegetables, this recipe is easy on your wallet while still being nutritious.
- Quick preparation – With just some simple chopping and mixing, this quiche comes together in under an hour, making it perfect for busy weeknight dinners.
- Veggie-loaded – Packed with zucchini, carrots, and onions, this quiche is a tasty way to get more vegetables into your diet.
Which Kind of Tuna Should I Use?
For a quiche like this, you’ll want to start with canned tuna – either chunk light or solid white albacore will work great. Light tuna tends to be more affordable and has a milder flavor, while albacore has a firmer texture and slightly more pronounced taste. When choosing your can, look for tuna packed in water rather than oil, as this will give you better control over the moisture content in your quiche. Just remember to drain the tuna really well before adding it to your recipe – nobody wants a soggy quiche! If you’re watching your mercury intake, light tuna is generally considered a safer choice than albacore.
Options for Substitutions
This easy crustless quiche is pretty adaptable – here’s what you can swap if needed:
- Eggs: Eggs are essential for this recipe and can’t be substituted as they provide the main structure for the quiche.
- Tuna: You can swap canned tuna with canned salmon, cooked chicken, or even smoked fish. Just make sure to drain it well before using.
- Cream cheese: No cream cheese? Try using ricotta, cottage cheese (blended until smooth), or Greek yogurt instead. Each will give a slightly different texture but work just fine.
- Oats: The oats help absorb moisture – you can replace them with breadcrumbs, crushed crackers, or almond flour. Use the same amount as called for in the recipe.
- Herbs: Fresh basil and dill can be swapped for dried versions (use 1 teaspoon each instead), or try other herbs like parsley, chives, or tarragon.
- Vegetables: Feel free to swap zucchini and carrots with other vegetables like bell peppers, spinach, or broccoli – just make sure to chop them finely and use the same total amount.
Watch Out for These Mistakes While Cooking
The biggest challenge when making crustless tuna quiche is dealing with excess moisture, which can make your quiche watery – be sure to thoroughly drain the canned tuna and squeeze out any liquid from the grated zucchini and carrots using a clean kitchen towel.
Temperature control is crucial: starting with a preheated oven at 350°F (175°C) and avoiding the temptation to open the oven door during the first 20 minutes of baking will help your quiche set properly and prevent sinking in the middle.
To ensure the vegetables cook evenly, make sure to dice the onions finely and grate the zucchini and carrots to similar sizes – larger chunks might remain raw and release water during baking.
For the best texture, let the quiche rest for 10-15 minutes after baking, as this allows it to set completely and makes it easier to slice without falling apart.
What to Serve With Crustless Tuna Quiche?
This protein-packed crustless quiche pairs really nicely with a variety of simple sides to make it a complete meal. A fresh green salad with cherry tomatoes and a light vinaigrette makes the perfect light companion, letting the quiche be the star of the show. If you’re extra hungry, try serving it with some roasted baby potatoes seasoned with herbs, or some steamed green beans tossed with a bit of butter and lemon. For a quick weekday lunch, I like to add a handful of mixed greens and some crusty bread on the side – it’s an easy way to round out the meal without much extra work.
Storage Instructions
Keep Fresh: This crustless tuna quiche stays good in the fridge for up to 3-4 days when kept in an airtight container. It’s actually one of those dishes that tastes even better the next day, as the flavors have time to meld together!
Freeze: You can freeze individual slices of the quiche for up to 2 months. Just wrap each piece in plastic wrap and place in a freezer bag. This is super handy for quick lunches or when you need a protein-packed meal in a hurry.
Warm Up: When you’re ready to eat your refrigerated quiche, pop it in the microwave for 30-45 seconds, or warm it in the oven at 350°F for about 10 minutes. If frozen, thaw overnight in the fridge first, then heat until warm through. Add a side salad, and you’ve got yourself a complete meal!
| Preparation Time | 15-20 minutes |
| Cooking Time | 20-30 minutes |
| Total Time | 35-50 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 500-550
- Protein: 45-50 g
- Fat: 25-30 g
- Carbohydrates: 40-45 g
Ingredients
- 3 eggs
- 1/2 zucchini
- 1/2 carrot
- 1/2 onion
- 1 cup tuna from a can
- 1 tablespoon basil leaves
- 1 tablespoon dill
- 3 tablespoons cream cheese
- 3 tablespoons oats
- Salt to taste
- 1/2 teaspoon ground black pepper
Step 1: Prepare Ingredients
Start by preheating your oven to 180°C (350°F).
Proceed by chopping the herbs you’ll be using.
Grate the carrot, onion, and zucchini finely.
Ensure the canned tuna is well-drained, removing any excess liquid.
Step 2: Mix the Ingredients
In a mixing bowl, combine the cream cheese with the eggs, whisking thoroughly until there are no lumps or almost none in the mixture.
Add the grated vegetables, chopped herbs, and drained tuna to the bowl.
Sprinkle a bit of salt for seasoning and mix well to ensure all the ingredients are evenly distributed.
Step 3: Prepare for Baking
Line a smaller springform or baking pan with parchment paper to prevent sticking.
If you prefer, you can also opt to use a muffin pan with muffin liners for creating mini quiches.
Pour the prepared mixture into your chosen pan, spreading it out evenly.
Step 4: Bake the Quiche
Place the pan into the preheated oven and bake for approximately 20 minutes.
Keep an eye on your quiche, as oven temperatures can vary.
The quiche is ready when it’s firm and a tester inserted comes out clean.
Step 5: Cool, Slice, and Serve
Once baked, allow the quiche to cool.
Carefully open the springform or remove the quiche with the parchment paper.
Slice into portions and serve immediately.
If there are leftovers, store them in an airtight container and refrigerate for up to 3 days.
Enjoy your delicious homemade quiche!