Low-Carb Crustless Quiche with Feta and Courgette
This crustless quiche proves you don't need flour for something delicious: courgette and creamy feta come together with airy whisked egg white to make a surprisingly light, juicy filling. Sunflower seeds add a lovely crunch, while Parmesan and sour cream bring savoury depth. Serve it as a light main or a side to meat, warm from the oven is when it's at its best.
Ingredients
- 400 g courgettes
- 3 eggs
- 300 g feta, traditionally made from sheep's milk
- 30 g sunflower seeds, plus extra for sprinkling
- 30 g Parmesan, grated, plus extra for sprinkling
- 75 g sour cream
- 1 tomato, sliced
- salt and freshly ground pepper
- oil, for frying
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 340 kcal | 1,360 kcal |
| Carbohydrates | 5 g | 20 g |
| Protein | 22 g | 88 g |
| Fat | 26 g | 104 g |
| Fibre | 1 g | 4 g |
| of which sugar | 3 g | 12 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Preheat the oven to 170C (fan 150C). Wash the courgettes and cut or slice them into thin rounds.
- Heat a little oil in a pan and briefly fry the courgette slices on both sides until lightly golden and just tender. Set aside.
- Toast the sunflower seeds in a dry pan over the heat, stirring constantly, until golden brown, then set aside too.
- Separate the eggs. Whisk the egg whites to stiff peaks in a clean bowl.
- Cut the feta into cubes. In a second bowl, mix the feta cubes, egg yolks, sour cream, grated Parmesan and the toasted sunflower seeds until well combined. Season with salt and pepper.
- Gently fold the fried courgette and the whisked egg whites into the feta mixture, keeping everything nice and airy.
- Spoon the mixture evenly into a greased springform tin. Arrange the tomato slices over the top and scatter with a few sunflower seeds and a little grated Parmesan.
- Bake in the preheated oven for 30 minutes. In the final few minutes, switch to the fan setting if needed so the top turns golden. Serve warm.
Cooked it? Tell us how it turned out.
Did you like it? Rate this recipe
Nutrition facts per serving (estimate)
| Calories | 340 kcal |
|---|---|
| Carbohydrates | 5 g |
| Protein | 22 g |
| Fat | 26 g |
| Fibre | 1 g |
| of which sugar | 3 g |
Frequently asked questions
Can I eat the quiche cold?
It tastes best warm, but you can also enjoy it cold, for example as meal prep for your lunch break.
What size springform tin is recommended?
A springform tin around 26 cm in diameter works best.
Is this quiche really flour-free?
Yes, there's no base at all. The filling sets thanks to the eggs, feta and stiffly whisked egg whites.
Can I use the courgettes raw?
Quick frying is recommended, as it adds toasted flavour and draws out some moisture, which makes the quiche firmer.
Comments
No comments yet. Be the first to write one!
Thanks for your comment! We will review it and publish it shortly.