Protein-Packed Crustless Quiche
Sometimes, you just need a simple and nourishing meal that’s easy to whip up, can be enjoyed any time of day, and works for your hormones. This crustless protein-packed quiche is one of those go-to meals I make when I want something hearty, filling, and totally customizable. It’s a one-pan wonder with a satisfying combination of veggies, protein, and healthy fats—perfect for balancing blood sugar, keeping energy up, and supporting hormone health during all phases of life, whether you're focusing on fertility, pregnancy, or postpartum.
Plus, it's super easy to prep ahead for the week. I’ll often make a batch on Sunday, and then just heat it up for breakfast or lunch throughout the week. It's simple, satisfying, and just one of those meals that always seems to hit the spot.
Nutrition Highlights:
✔ Rich in high-quality protein from eggs, cottage cheese and sausage, essential for building and repairing tissues, supporting muscle function, and maintaining a healthy metabolism during pregnancy and postpartum.
✔ Rich in healthy fats from olive oil, eggs, and cottage cheese, promoting brain health, hormone balance, and skin health.
✔ Packed with essential vitamins like vitamin A (from spinach and bell peppers) that supports immune function, vision, and skin health, while also promoting fetal development and supporting postpartum healing.
✔ Anti-inflammatory thanks to omega-3s from the turkey and healthy fats from olive oil, which help support hormone balance, reduce inflammation, and improve brain function during pregnancy.
✔ Gut-friendly with fiber-rich vegetables (spinach, peppers, and onions) that support digestive health and improve nutrient absorption, helping to reduce pregnancy-related bloating and constipation.
✔ Nutrient-dense with folate-rich spinach, which supports healthy fetal development and reduces the risk of birth defects, while promoting healthy red blood cell production during pregnancy and postpartum.
✔ Bone-boosting minerals like calcium, magnesium, and potassium (from vegetables and eggs) that support bone health, maintain a strong skeleton during pregnancy, and aid postpartum recovery.
Ingredients
1 tablespoon olive oil
1 medium onion, chopped
1 bell pepper, chopped
1 zucchini, chopped
2 cloves garlic, minced
1 lb ground sausage (or turkey or chicken sausage for a leaner option)
6 large eggs
½ cup cottage cheese (for added protein and creaminess)
½ cup unsweetened almond milk (or your preferred milk)
½ teaspoon sea salt
¼ teaspoon black pepper
1 teaspoon dried oregano
1 teaspoon dried thyme
1 tablespoon fresh parsley, chopped (optional, for garnish)
Instructions
Preheat the oven to 375°F (190°C). Grease a 9-inch pie dish or quiche pan with olive oil or cooking spray.
In a large skillet, heat olive oil over medium heat. Add the chopped onion, bell pepper, and zucchini. Sauté for 5-7 minutes until the veggies are tender.
Add the minced garlic and cook for another minute. Push the veggies to one side and add the ground sausage to the skillet. Break it up and cook until browned and cooked through, about 7-10 minutes. Drain any excess fat if needed and set aside.
In a large bowl, whisk together the eggs, cottage cheese, almond milk, salt, pepper, oregano, and thyme until smooth and well combined.
Stir the cooked sausage and veggies into the egg mixture. Pour everything into the prepared pie dish or quiche pan.
Bake for 30-35 minutes or until the quiche is set and lightly golden on top. You can check for doneness by inserting a toothpick—it should come out clean.
Let the quiche cool for a few minutes before slicing and serving. Garnish with fresh parsley if desired.
Notes & Tips
Prep ahead: This quiche can be made ahead and stored in the fridge for up to 4 days. It's a great option for meal prep, especially for busy mornings.
Freezer-friendly: You can also freeze slices of quiche for later use. Just make sure to wrap them well before freezing and reheat when ready to serve.
Dairy-free Option: Want to make it dairy-free? Simply skip the cottage cheese and swap in a dairy-free milk of your choice (and maybe try adding some nutritional yeast for a cheesy flavor).
Veggie swaps: Feel free to swap out any of the veggies for others you have on hand. Mushrooms, broccoli, and kale would all make great additions!