Redefining Comfort Food: A Lean and Satisfying Crustless Quiche
When I am craving a lighter french brunch, caramelized onions are a staple in my cooking repertoire, adding depth and richness to brunch dishes. Naturally, I adore the classic French onion soup with its tangy onions, melted cheese, and a rustic piece of bread like a sourdough rye or a ciabatta. However, traditional versions can be high in fat and oil, prompting me to experiment with flavor swaps to create healthier alternatives.
In my quest for healthier options, I’ve discovered that incorporating intense flavors through herbs and using sharper tasting cheeses can reduce the need for calorie-heavy ingredients, while still maintaining the delicious taste.
Quiches are a frequent choice in my household, particularly on vegetarian days, due to their versatility and ease of preparation:
- Versatility: Quiches can easily incorporate various vegetables, making them adaptable to personal taste and dietary preferences. Furthermore, they pair well with numerous side dishes, ensuring a balanced and satisfying meal.
- Convenience: Even on days when I’m running late and unable to prep dinner, my husband can easily whip up a delicious quiche. This makes it a convenient and reliable option for our busy lifestyle.
Rethinking the Quiche: Comparing Ingredients for a Lighter French Brunch
Traditional French onion quiche typically contains rich ingredients like a buttery pie crust, crème fraîche, or heavy cream. While delicious, these components may not be suitable for those with certain dietary restrictions. In an effort to create a healthier version that retains the essence of the classic dish, I’ve made a few strategic swaps:
Crust Omission: By removing the crust, I’ve significantly reduced the amount of fat and calories without compromising the dish’s overall enjoyment.
Egg Substitution: I replaced regular eggs with Egg Creations or Egg Beaters, which are primarily liquid egg whites. These offer a high-protein, low-fat alternative, perfect for volume eating or maintaining a balanced diet. For entertaining guests, you may choose to use regular eggs.
Reduced Cheese and Cream: Instead of heavy cream and large amounts of cheese, I opted for a smaller quantity of old cheddar (¾ cup) to capitalize on its stronger flavor. By scattering the cheese throughout the filling, you can maintain a cheesy texture while using less cream.
Flavor Enhancements: To recreate the smokiness of traditional Gruyère cheese, I sautéed the onions in avocado oil and ghee, which have high smoke points and won’t burn easily. I also added minced garlic and a touch of liquid smoke, further enhancing the dish’s complexity and depth.
These swaps ensure a healthier, yet equally satisfying, take on French onion quiche, allowing you to indulge in its classic flavors without compromising your dietary preferences or goals.
Crustless French Onion Quiche
Equipment
- 1 Pie plate 9 Inches
- 1 Sautee pan
Ingredients
- 3 large yellow onions
- 1 tsp avocado oil
- 1 tbsp ghee/clarified butter
- .75 cup shredded cheddar I prefer old cheddar as it provides a sharper taste and less is needed for a lot of flavour.
- 1 cup Egg creations If you are in the US, you may know them as egg beaters.
- 3 cloves minced garlic
- 1/4 tsp liquid smoke
- 1 pinch coarse sea salt to taste
- 1 pinch black pepper to taste
Instructions
- Heat up pan with clarified butter and avocado oil on a low heat.
- Peel and slice onions thinly and add to pan. It is important to cook this low and slow as onions can burn quickly. This can take 30-60 min depending on how thick your slices of onion are. Stir onions occasionally to prevent burning.
- Once the onions have softened slightly, incorporate the minced garlic and a splash of liquid smoke, allowing their flavors to meld seamlessly with the onions.
- Let onions cool before adding them to the pie plate so it doesnt scramble your eggs before cooking. You can make the onions ahead of time if desired.
- Spritz the pie plate with avocado oil until all corners are lightly greased.
- Preheat oven to 350 degrees fahrenheit.
- Add carmelized onions to the bottom of the pie plate and top onions with the shredded cheese.
- Shake Egg creations liquid and transfer them to the dish until all contents are covered.
- Cook for 35 minutes or until a toothpick comes out clean after inserted.
- Serve with a nice green salad with some boston lettuce and sliced cucumber.
Serving Suggestions: Making the Most of Your Homemade Quiche
Quiche is a delightfully adaptable dish that can be enjoyed at any time of the day – from breakfast and brunch to lunch and dinner. The ingredients in this recipe are thoughtfully balanced, ensuring the flavors aren’t too overpowering for your first meal.
You have the option to bake the quiche in a full-size pie plate, perfect for sharing, or portion it into a muffin pan for individual servings. The latter is an excellent choice for freezing and reheating, providing a convenient breakfast or lunch on-the-go.
The versatility of quiche extends to its accompaniments. A fresh garden salad with Boston lettuce, Persian cucumber, and a sesame vinaigrette is a light and refreshing choice. For a more hearty side, consider pan-fried broccoli with freshly grated Parmesan cheese. If you’re craving carbohydrates, a serving of roasted mini potatoes or a flavorful quinoa pilaf will complement the quiche nicely.
With its endless serving possibilities, this crustless quiche is sure to become a favorite for any meal or occasion.
Moving Forward: Incorporating Healthier Choices in Everyday Recipes
Consider exploring ways to make your quiche heart-healthier without compromising on taste. Look for opportunities to increase fiber content and reduce fat, ensuring that each bite satisfies your cravings while nourishing your body with wholesome ingredients. By opting for this leaner approach, you’ll not only indulge in a delectable quiche but also create room for other treats you love.
As you embark on your own culinary journey for healthier meals, don’t hesitate to explore more resources on the subject, such as the American Heart Association’s guide on healthy eating. By prioritizing both taste and nutrition in your kitchen creations, you’ll find yourself enjoying delicious, satisfying meals that support a balanced diet. Remember, finding balance in your culinary journey is key to enjoying a fulfilling and healthy lifestyle.
