🥘 One-Bowl Crustless Bell Pepper Quiche 🌶️🧀
“No crust, no rolling, no mess. Just one bowl and total deliciousness!”
A quick and protein-packed meal ideal for breakfast, brunch, or a light dinner — low-carb, easy, and full of flavor!
🍽️ Servings:
4 servings
⏱️ Prep & Cook Time:
- Prep Time: 10 minutes
- Cook Time: 30–35 minutes
- Total Time: ~45 minutes
🛒 Ingredients:
- 6 large eggs
- ½ cup milk (dairy or unsweetened plant-based)
- ½ cup diced red bell pepper
- ½ cup shredded Monterey Jack cheese (or cheese of choice)
- ¼ tsp ground cumin
- Salt & pepper to taste
- Optional: 2 tbsp chopped green onions or fresh parsley for garnish
🔪 Instructions:
- Preheat the Oven:
Preheat your oven to 375°F (190°C). Grease a 9-inch pie dish or a small baking dish with oil or cooking spray. - Mix Ingredients:
In a large mixing bowl, whisk together the eggs and milk until fully combined. - Add Flavors:
Stir in diced red bell pepper, shredded cheese, cumin, salt, and pepper. - Pour & Bake:
Pour the mixture into the prepared dish. Bake for 30–35 minutes or until the center is set and the top is slightly golden. - Cool & Serve:
Let cool for 5 minutes before slicing. Garnish with chopped green onions or herbs if desired.
📝 Notes:
- You can add other veggies like spinach, mushrooms, or chopped onions.
- For a spicier version, add a pinch of chili flakes or diced jalapeños.
- Store leftovers in the fridge for up to 3 days. Great for meal prep!
💡 Tips:
- Make sure to dice bell peppers finely for even cooking.
- Whisk eggs thoroughly for a fluffier texture.
- Let the quiche rest before slicing to avoid crumbling.
⚖️ Nutritional Info (per serving — approx.):
- Calories: 170–190 kcal
- Protein: 11–13g
- Carbs: 3–5g
- Fat: 12–14g
- Fiber: ~0.5g
- Calcium: ~150mg
(Will vary slightly based on cheese and milk used.)
🌿 Health Benefits:
- High in protein — keeps you full and satisfied.
- Low in carbs — perfect for low-carb or keto-style diets.
- Bell peppers are rich in vitamin C and antioxidants.
- Eggs provide essential B vitamins and healthy fats.
❓ Q&A:
Q: Can I make this dairy-free?
A: Yes! Use almond or oat milk and dairy-free shredded cheese.
Q: Can it be frozen?
A: Definitely. Cool completely, slice, and freeze individually. Reheat in the microwave or oven.
Q: Can I make it in muffin tins?
A: Yes — just reduce baking time to ~20–25 minutes for mini quiches.