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Crustless Tuna Quiche

Crustless Tuna Quiche (4.5 Points recipe image
This crustless tuna quiche is a delightful, low-carb twist on the classic French savory pie. By skipping the pastry shell, you reduce carbs and calories while keeping all the creamy, satisfying flavors. The filling combines tender chunks of tuna with sharp Swiss cheese and sweet saut&# 195;©ed onions, all bound together by a fluffy egg and milk custard. ItâÂÂs naturally light yet hearty enough to serve as a standalone main course. The addition of a tiny splash of red pepper sauce adds a subtle warmth that complements the richness of the cheese. This dish is ideal for busy weeknights, meal prep lunches, or a light dinner when you want something nutritious and easy to prepare without sacrificing taste.
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 6
Calories: 339.5
Description
This crustless tuna quiche is a delightful, low-carb twist on the classic French savory pie. By skipping the pastry shell, you reduce carbs and calories while keeping all the creamy, satisfying flavors. The filling combines tender chunks of tuna with sharp Swiss cheese and sweet saut&# 195;©ed onions, all bound together by a fluffy egg and milk custard. ItâÂÂs naturally light yet hearty enough to serve as a standalone main course. The addition of a tiny splash of red pepper sauce adds a subtle warmth that complements the richness of the cheese. This dish is ideal for busy weeknights, meal prep lunches, or a light dinner when you want something nutritious and easy to prepare without sacrificing taste.
Ingredients
  • (6 ounce) ca tuna in water -- drained
  • 1 cup shredded Swiss cheese
  • 1 medium Onion -- chopped (1/2 cup)
  • 2 tablespoons All-purpose flour
  • 3 large Eggs
  • 2 egg Whites
  • 1 cup Skim milk
  • 3/4 teaspoon Salt
  • 1/8 teaspoon Red pepper sauce
Directions
  1. 1
    Preheat oven to 350ðF (175ðC).
  2. 2
    Lightly spray a 9-inch pie plate with nonstick cooking spray.
  3. 3
    In a medium bowl, combine the drained tuna, shredded Swiss cheese, chopped onion, and all-purpose flour. Toss gently to mix evenly.
  4. 4
    Spread the tuna mixture evenly into the bottom of the prepared pie plate.
  5. 5
    In a separate small bowl, beat the 3 whole eggs and 2 egg whites lightly until just combined.
  6. 6
    Stir in the skim milk, salt, and red pepper sauce until well blended.
  7. 7
    Pour the egg mixture evenly over the tuna and cheese layer in the pie plate.
  8. 8
    Bake uncovered for 35 to 40 minutes, or until the center is set and a knife inserted into the middle comes out clean.
  9. 9
    Remove from oven and let stand for 10 minutes to allow the quiche to set before slicing and serving.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 339.5kcal
% Daily Value *
Total Fat 21.5g34%
Saturated Fat 12.3g62%
Cholesterol 144.8mg49%
Sodium 3787.7mg158%
Total Carbohydrate 12.9g5%
Dietary Fiber 0.7g3%
Sugars 5.4g
Protein 24.7g50%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: tuna, quiche, crustless, low carb, keto friendly, swiss cheese, onion, eggs, easy dinner, meal prep, healthy, weight watchers, breakfast, lunch, dinner, protein, baked, simple, quick, vegetarian friendly
Read it online: https://www.chefs-mate.com/recipe/crustless-tuna-quiche-4-5-points/