A fork-tender, veggie-packed quiche with no crust, no fuss, and 13 grams of protein per slice.
If you have a cabinet full of canned tuna and a vague intention to "eat better this week," this is the recipe that turns both into a real plan. It bakes into a golden, savory quiche with zero crust, which means zero rolling, chilling, or blind-baking. You whisk, you stir, you pour, you bake. Twenty-five minutes later, you have a high-protein breakfast that holds up beautifully in the fridge and tastes even better cold the next morning straight out of the container.
I love a recipe that works just as hard as I need it to and not one bit harder. This one is endlessly flexible: leave the oats out for a low-carb version, skip the carrot to push it toward keto, or drop the cream cheese to keep it dairy-free. It is the kind of base recipe you will riff on for years, swapping in whatever vegetables are wilting in the crisper drawer and whatever herbs you have on hand. Consider this your blank canvas with a built-in protein boost.
Why You'll Love This Recipe
- It is genuinely fast. Five minutes of prep, twenty in the oven, and most of that is hands-off baking time.
- No crust, no stress. You skip the most annoying part of any quiche and lose none of the satisfaction.
- High protein, low carb. Around 13 grams of protein and only 4 grams of carbs per serving, and you can drop the carbs even lower.
- Built for meal prep. Bake it once, slice it, and breakfast is handled for the next few days.
- Wildly adaptable. Vegetarian, dairy-free, keto, spicy, Mediterranean: this recipe bends to whatever you want.
- A smart way to use pantry tuna. Turns an inexpensive staple into something you actually look forward to eating.
Ingredients
- Eggs (3 large): The backbone of the quiche that sets everything into sliceable wedges. Swap: for a lighter version, use 2 whole eggs plus 2 egg whites.
- Zucchini (1/2, grated): Adds moisture and bulk without a strong flavor. Swap: grated yellow squash works exactly the same way.
- Carrot (1/2, grated): Brings a little natural sweetness and color. Swap: leave it out entirely for a lower-carb, keto-friendly quiche.
- Onion (1/2, grated): Savory depth in every bite. Swap: use 2 chopped scallions or a teaspoon of onion powder if raw onion is too sharp for you.
- Canned tuna (1 cup, drained): The protein star and the reason this keeps you full. Swap: canned salmon, or shredded cooked chicken for a non-fishy version.
- Fresh basil (1 tbsp): A bright, slightly sweet herb note. Swap: fresh parsley or a teaspoon of dried basil.
- Fresh dill (1 tbsp): Pairs naturally with tuna and adds a fresh, grassy lift. Swap: chives or a teaspoon of dried dill.
- Cream cheese (3 tbsp): Makes the texture rich and custardy. Swap: leave it out for dairy-free, or use a plant-based cream cheese.
- Oats (3 tbsp): Lightly bind the mixture and add a touch of fiber. Swap: omit for low-carb, or use almond flour for a keto-friendly bind.
- Salt and black pepper (to taste, about 1/2 tsp pepper): Season generously; tuna and eggs both love salt.
How to Make Crustless Tuna Breakfast Quiche
- Preheat and prep. Heat your oven to 180C (350F). Grate the zucchini, carrot, and onion. Chop the fresh herbs. Drain the canned tuna well so the quiche does not turn watery.
- Make the base. In a mixing bowl, whisk the cream cheese and eggs together until the mixture is smooth with no visible lumps (a few tiny ones are fine).
- Add everything else. Stir in the tuna, grated vegetables, oats, basil, dill, salt, and pepper until evenly combined.
- Pour and bake. Line a small springform or baking pan with parchment paper, or use a lined muffin tin for mini quiches. Pour in the mixture and bake for about 20 minutes, until the center is set and no longer jiggly. Ovens vary, so check at 18 minutes.
- Cool and slice. Let the quiche cool for a few minutes, then lift it out using the parchment. Slice into wedges and serve warm, or cool completely before storing.
How to Serve It
- Warm from the oven with a side of sliced avocado and a squeeze of lemon.
- Cold from the fridge as a grab-and-go breakfast on busy mornings.
- Alongside a simple green salad for a light, protein-forward lunch.
- Topped with a dollop of Greek yogurt or a spoonful of salsa for extra flavor.
- Cut into small squares as a high-protein snack or party bite.
Variations and Swaps
- Low-carb: Leave out the oats. The quiche sets just fine on eggs alone.
- Keto: Skip the oats and the carrot, and add a tablespoon of almond or coconut flour if you want a little structure.
- Vegetarian: Drop the tuna and stir in canned chickpeas, cooked diced potato, or steamed broccoli and cauliflower.
- Dairy-free: Leave out the cream cheese. The flavor is a touch milder but still great, or use a plant-based cream cheese.
- Spicy: Fold in chopped jalapeno or a pinch of crushed red pepper flakes.
- Mediterranean: Add crumbled feta, chopped bell pepper, and a few sliced olives.
- Chicken version: Replace the tuna with shredded cooked chicken for a milder, non-fishy quiche.
Storage and Meal Prep
This quiche was practically built for meal prep. Once it has cooled completely, slice it into wedges or squares and store it in an airtight container in the refrigerator for up to 3 days. It reheats well in the microwave for about 30 seconds, but it is honestly delicious cold straight from the fridge, which makes it perfect for grabbing on the way out the door.
For longer storage, wrap individual slices tightly and freeze for up to 2 months. Thaw overnight in the fridge and reheat gently. If you went the mini-muffin route, the single portions freeze and thaw even faster, which makes them ideal for lunchboxes and busy weekday mornings.
Frequently Asked Questions
Can I make this without cream cheese? Yes. The cream cheese adds richness and a custardy texture, but the quiche holds together perfectly well without it. Expect a slightly lighter, more egg-forward flavor, and add a little extra salt to compensate.
How do I make it low-carb or keto? For low-carb, simply leave out the oats. For keto, skip both the oats and the carrot. If you miss the bit of structure the oats provide, a tablespoon of almond flour does the job without adding meaningful carbs.
Can I bake these as muffins instead of one big quiche? Absolutely. Pour the mixture into a lined or greased muffin tin and bake for roughly 15 to 18 minutes, checking for doneness. Mini quiches are easier to portion, freeze, and pack.
My quiche came out watery. What went wrong? The usual culprit is excess moisture from the vegetables or undrained tuna. Drain the tuna thoroughly, and if your zucchini is very wet, squeeze the grated shreds in a clean towel before mixing.
Recipe Card
Crustless Tuna Breakfast Quiche
Healthy, high-protein, and naturally gluten-free, with easy low-carb and dairy-free options.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Total Time: 25 minutes
- Course: Breakfast
- Cuisine: European
- Servings: 6 slices
Ingredients
- 3 eggs
- 1/2 zucchini, grated
- 1/2 carrot, grated
- 1/2 onion, grated
- 1 cup canned tuna, drained
- 1 tbsp basil
- 1 tbsp dill
- 3 tbsp cream cheese
- 3 tbsp oats
- Salt, to taste
- 1/2 tsp black pepper
Instructions
- Preheat the oven to 180 °C (350F). Grate the zucchini, carrot, and onion. Chop the herbs. Drain the tuna.
- Whisk the cream cheese and eggs together in a bowl until smooth with no lumps.
- Stir in the tuna, grated vegetables, oats, basil, dill, salt, and pepper until well combined.
- Line a small springform or baking pan with parchment (or use a lined muffin tin). Pour in the mixture and bake for about 20 minutes, until set. Check early, since ovens vary.
- Let cool slightly, lift out with the parchment, slice, and serve warm or store for later.
Notes
Squeeze the grated zucchini dry for the cleanest texture. Leave out the oats for low-carb, and skip the carrot too for keto. The quiche keeps in an airtight container in the fridge for up to 3 days.
Approximate Nutrition (per serving, makes 6)
Calories 125 | Total Fat 6g | Saturated Fat 2g | Trans Fat 0g | Unsaturated Fat 3g | Cholesterol 115mg | Sodium 299mg | Carbohydrates 4g | Fiber 1g | Sugar 1g | Protein 13g