Why opt for a homemade keto crustless vegetable quiche when a bowl of cereal is so much quicker? The benefits extend far beyond mere convenience:

• Eliminates Ultra-Processed Foods: This frittata helps you move away from ultra-processed breakfast options like sugary cereals and pastries, which often contribute to overeating and nutrient deficiencies. Prioritizing nutrient-rich whole foods like eggs, vegetables, and natural cheeses sets a healthier foundation for the day, supporting better weight management and overall wellness.
• A Versatile Vegetarian & Gluten-Free Option: While low-carb diets often feature bacon prominently, this frittata proves you don’t need meat to create a satisfying and flavorful keto meal. It’s naturally vegetarian and entirely gluten-free, making it an excellent choice for a wide range of dietary preferences and needs. You get all the goodness without the common allergens or animal products (beyond dairy and eggs, of course).
• High Protein, Low Carb for Lasting Satiety: Eggs and cheese are phenomenal sources of high-quality protein, which is crucial for building and repairing tissues, as well as promoting satiety. This high-protein, low-carb combination helps stabilize blood sugar levels, reduces cravings, and keeps you feeling full for longer, making it an ideal choice for weight loss and blood sugar management.
• An Effortless Way to Boost Your Vegetable Intake: Most people struggle to consume enough vegetables, especially at breakfast. This recipe cleverly integrates nutritious ingredients like tomatoes, onions, and kale, ensuring you start your day with a powerful dose of vitamins, minerals, and antioxidants. It’s a simple yet effective strategy to meet your daily recommended vegetable servings.
• Perfect for Meal Prepping Busy Mornings: Life gets hectic, and quick breakfast solutions are a must. This healthy oven-baked frittata can be prepared the night before, allowing you to grab a ready-to-eat, wholesome meal on bustling weekday mornings. It’s the ultimate grab-and-go solution for maintaining a healthy diet amidst a busy schedule.
• Undeniably Delicious: Beyond its impressive nutritional profile and convenience, this frittata is genuinely delectable. Healthy eating doesn’t have to mean compromising on taste. With its rich, cheesy flavor and tender vegetables, this dish is a treat for your taste buds, proving that nutritious can also be incredibly enjoyable.

Crafting this high-protein frittata requires fewer than ten ingredients, meaning you won’t need an extensive shopping trip. Each component plays a vital role in creating a balanced and flavorful dish:

• Large eggs: The foundational protein source, binding all ingredients together.
• Shredded fontina cheese: Known for its exceptional melting qualities, providing a creamy, gooey texture.
• Grated Gruyere cheese: Adds a sophisticated, nutty, and slightly sweet flavor profile, classic in quiche preparations.
• Olive oil: Used for sautéing, offering healthy fats and a subtle fruity note.
• Chopped onion: Develops a sweet, aromatic base when cooked, enhancing the overall savory flavor.
• Sun-dried tomatoes packed in oil: These intensely flavorful tomatoes add a burst of umami and sweetness. Remember to drain and julienne them. The oil they come packed in can often be reused in the recipe, adding extra herby notes.
• Baby kale: A nutrient powerhouse, wilting down to add vibrant color and earthy flavor.
• Cooking oil spray: For preparing your pie plate, ensuring a non-stick finish.
• Optional side dishes: Consider fresh fruit or whole-grain toast to complement the frittata, adding further nutritional balance.

Making this crustless keto quiche is remarkably straightforward, with minimal active prep time. Follow these simple steps for a perfect outcome every time:

1. Preheat oven and prepare pie plate: Start by preheating your oven to 350 degrees Fahrenheit (175°C). Lightly mist a 9.5 to 10-inch glass pie plate with your chosen cooking spray to ensure the frittata doesn’t stick.
2. Sauté the onion: Heat one tablespoon of olive oil in a cast iron skillet over medium heat. Add the chopped onion and cook for 8-10 minutes, stirring frequently, until the onion softens and becomes translucent, but not browned. This slow sautéing process draws out the natural sweetness of the onion.
3. Wilt the kale: Once the onions are nearly finished, add all the baby kale to the skillet. It might look like a daunting amount, but leafy greens will significantly reduce in volume as they cook. Cover the skillet with a lid and steam the kale until it is thoroughly wilted, stirring occasionally to ensure even cooking.

   
   

4. Combine ingredients: In a medium mixing bowl, thoroughly combine the beaten eggs, shredded Fontina cheese, grated Gruyere cheese, julienned sun-dried tomatoes, and the cooked kale and onion mixture. Mix until all ingredients are well incorporated. Pour this flavorful egg mixture into your prepared pie plate and gently smooth the surface with the back of a spoon.
5. Bake to perfection: Bake the frittata in the preheated oven for 30 minutes, or until the eggs are completely firm and the cheeses are slightly browned and bubbling. Allow the frittata to cool for a few minutes before slicing and serving. This resting period helps the frittata set beautifully.

   
   

6. Prepare your sides: While the frittata bakes, take this opportunity to prepare any desired side dishes. Wash and chop fresh fruit, toast some whole-grain bread, or prepare other accompaniments. Then, simply serve and enjoy your wholesome, homemade breakfast!

   
   

The beauty of a keto crustless quiche lies in its incredible versatility. The possibilities for delicious combinations are truly endless! Here are some of our favorite easy keto-friendly additions, but don’t hesitate to get creative with other vegetables, cheeses, and meats not listed here:

• Vegetables:
  • Broccoli: Adds a delightful crunch and extra fiber.
  • Fresh spinach: Wilts beautifully, adding iron and a mild, earthy flavor.
  • Shallots: Offer a milder, sweeter onion flavor, perfect for a subtle hint.
  • Asparagus: Provides a distinct spring flavor and tender texture.
  • Zucchini or summer squash: Adds moisture and a delicate taste; ensure they are well-drained to prevent a watery frittata.
  • Collard greens: For a heartier, more robust green option.
• Cheeses:
  • Feta cheese: Offers a tangy, salty note that brightens the entire dish.
  • Cheddar cheese: A classic choice for its sharp, familiar flavor and excellent melt.
• Meats (for non-vegetarian options):
  • Sausage: Cooked and crumbled chorizo, fennel sausage, or even this homemade chicken sausage would add a savory depth.
  • Bacon: Crispy crumbled bacon is always a winner. You can even create your own keto crustless Quiche Lorraine by adding a touch of heavy whipping cream and Gruyere cheese.
  • Smoked salmon: For a sophisticated, brunch-worthy option with a rich, smoky flavor.
  • Ham and cheese: A timeless combination that’s simple and satisfying.
• Mushrooms: Sautéed mushrooms add an earthy, umami richness to any frittata.

How can I make this high protein frittata even higher in protein?

To significantly boost the protein density of your frittata – meaning more protein per calorie – consider these effective strategies:

• Increase Egg Whites: Use a combination of whole eggs and egg whites, or even exclusively egg whites. Egg whites are almost pure protein with minimal fat and calories, making them an excellent way to lean out your frittata while maximizing protein content.
• Opt for Low-Fat Cheeses: While we love the richness of full-fat cheeses, swapping them for their low-fat counterparts can reduce calories from fat while still contributing protein and flavor. Explore options like low-fat mozzarella, feta, or even cottage cheese (though the texture will change).
• Incorporate Lean Protein Additions: Introduce additional sources of lean protein such as cooked and shredded chicken breast, chopped shrimp, or lean turkey sausage. These additions integrate seamlessly into the egg mixture and further elevate the protein count without adding excessive calories or fat.