Caramelised Onion Quiche
It's hard to beat a delicious crustless quiche and we think this slimming friendly Caramelised Onion Quiche is one of our best yet!
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NutritionPer Serving
- Calories164
- Carbs5.5g
- Protein15g
- Fat9.1g
- Saturates4.2g
- Sugars4.1g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
According to some chefs, there are over 100 ways of preparing eggs, and one of our favourites is baking them into a lean, delicious crustless quiche!
Shop bought varieties usually include a shortcrust pastry at the bottom, and by removing this we’ve created a filling, tasty quiche for a portion of the calories. Quiche is so versatile and you can add whatever fillings you have to hand. Leftover veggies in the fridge? Pop them in a quiche and you have a quick and simple lunch sorted.
We’ve used sweet caramelised onion in this recipe to balance the sharpness of the mature cheese. You can enjoy it hot or cold with your favourite sides: why not try cold with a fresh salad, or hot with crispy homemade chips for a hearty dinner?
We recommend using a 24cm flan dish for this recipe.
What diets is this Caramelised Onion Quiche suitable for?
This Caramelised Onion Quiche recipe is suitable for vegetarian and gluten free diets.
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Caramelised Onion Quiche?
We’ve used a blender to get a smooth cheese and egg mixture before baking. This step is essential to avoid a lumpy quiche! All of the ingredients you need for this recipe can be found in the supermarket.
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‘Absolutely unreal! I was dubious to try this as the pastry is usually my favourite part of a quiche, but this is so full of flavour so the pastry is not missed at all!’
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You’ll need a 24cm flan dish like this one from Amazon.
Use a blender like this Nutribullet to get a really smooth cheese and egg mixture.
How many calories are in this Caramelised Onion Quiche?
There are 164 calories per portion in this Caramelised Onion Quiche, which means it falls into our Everyday Light category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment!
This Caramelised Onion Quiche is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers. As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Preheat the oven to 160ºC.
Step 2
Spray the frying pan with low calorie cooking spray and sauté the onions over a medium to low heat until caramelised. This may take up to 15 minutes, but don’t try to rush. You need to cook them long and slow to release the natural sweetness and flavours.
Step 3
When soft and starting to brown around the edges, add a good pinch of salt and the balsamic vinegar, stir and allow a few seconds for the vinegar to evaporate.
Step 4
While the onions are cooking, place the cottage cheese, mustard and 2 tbsp of water in a blender and blitz until smooth.
Step 5
Place the eggs, cottage cheese mix and grated cheddar in a bowl and stir in the cooked onions.
Step 6
Spray a 24cm quiche dish with low calorie cooking spray. Place the quiche dish on a large baking tray. This will make it easier to get in and out of the oven and avoid spillages!
Step 7
Season the quiche mixture with some salt and freshly ground pepper and carefully pour into the dish.
Step 8
Cook in the oven for 20-25 minutes.
Step 9
Serve whilst still warm, with your choice of accompaniment or cool and refrigerate and serve cold with lots of crisp salad.
What could I serve with this Caramelised Onion Quiche?
You can serve this quiche with your favourite slimming friendly sides, or serve as part of a picnic!
How do you know when Caramelised Onion Quiche is cooked?
You should cook this Caramelised Onion Quiche until the cheese is golden and bubbling. This will take around 25 minutes.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Caramelised Onion Quiche in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Caramelised Onion Quiche in the fridge for approximately 3 days or so.
Can I freeze Caramelised Onion Quiche?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze in individual portions as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Caramelised Onion Quiche?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for around 3 minutes until piping hot.
From frozen: Allow to defrost, and reheat as above.
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Caramelised Onion Quiche
It's hard to beat a delicious crustless quiche and we think this slimming friendly Caramelised Onion Quiche is one of our best yet!
-
Prep Time
10 MINS
-
Cook Time
40 MINS
- KCals 164
- Carbs 5.5G
Instructions
- Pre-heat the oven to 160ºC.
- Spray the frying pan with low calorie cooking spray and sauté the onions over a medium to low heat until caramelised. This may take up to 15 minutes, but don't try to rush. You need to cook them long and slow to release the natural sweetness and flavours.
- When soft and starting to brown around the edges, add a good pinch of salt and the balsamic vinegar, stir and allow a few seconds for the vinegar to evaporate.
- While the onions are cooking, place the cottage cheese, mustard and 2 tbsp of water in a blender and blitz until smooth.
- Place the eggs, cottage cheese mix and grated cheddar in a bowl and stir in the cooked onions.
- Spray a 24cm quiche dish with low calorie cooking spray. Place the quiche dish on a large baking tray. This will make it easier to get in and out of the oven and avoid spillages!
- Season the quiche mixture with some salt and freshly ground pepper and carefully pour into the dish.
- Cook in the oven for 20-25 minutes.
- Serve whilst still warm, with your choice of accompaniment or cool and refrigerate and serve cold with lots of crisp salad.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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We agreed with Slimming World to remove their trademarked terms from our website
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49 comments
See what others have to say
ArleenWednesday 6th March 2024
Would it be possible to use quark similar to the quiche Lorraine recipe? Rather than the cottage cheese ?
HollyMonday 11th March 2024
Hey Arleen, yes you can swap the cottage cheese for quark instead and alter the calories accordingly, hope that helps!
TracySunday 14th May 2023
Can I use Philadelphia instead of cottage cheese?
SharonMonday 15th May 2023
Hi Tracy, we haven’t tested our Caramelised Onion Quiche using cream cheese but it should work well and the result will be richer and more creamier. Enjoy the recipe!
JulesWednesday 1st February 2023
This recipe is absolutely delicious. I thought I would have to give up quiche but so happy I don’t have to!!! Thank you so much xx
HollyThursday 2nd February 2023
Hey Jules, thanks so much for your message we are so glad to hear you enjoyed this recipe!
Alison MullinsMonday 16th January 2023
Just cooked this and like others before me I thought 160 was low so I upped to 190 (mine isn’t a fan oven). It was well done on top and felt set when I pressed the middle so I took it out and left for 15 mins to cool but when I cut into it the middle was still raw. I ended up blasting the pieces I needed in the microwave and put the remaining quiche back in the oven with a piece of foil on top to stop top from burning futher. Having said all that it was absolutely delicious. One of the tastiest quiches I’ve made and I will definitely make again but adjust my cooking times.
HollyMonday 16th January 2023
Hi Alison, all of our temperatures listed on our recipes are fan oven temperatures so you would need to change for a regular electric oven. We have a conversion guide HERE to help but 160ºC fan is approximately 180ºC for an electric oven. Hope that helps!
HeidiWednesday 22nd June 2022
Hello! Is it possible to use creme fraiche in place of the cottage cheese? I tend to always have some in the fridge
SharonFriday 24th June 2022
Hi Heidi, we haven’t tried this ourselves but it should work fine.You will have a creamier result but there will be an increase in calories. Hope this helps.
LizFriday 20th May 2022
Can I use frozen red onions and if so what quantity and do they need defrosting
HollyMonday 23rd May 2022
Hey Liz, We used approximately 450g fresh onion but this could differ for frozen onion. It’s best to refer to the back of the packet how much frozen onion is equivalent. I’ve just had a quick look online and most brands say to stir fry from frozen so you won’t need to defrost before using. Hope that helps!
JenniferTuesday 3rd May 2022
What type of low calorie spray would use?
HollyTuesday 3rd May 2022
Hey Jennifer, there are a few brands of low calorie cooking spray available in supermarkets. A few you can look out for are Frylight, Bertolli Spray Oil and many supermarkets have their own versions. Hope that helps!
SharonFriday 19th May 2023
Hi Kate, thanks for sharing your hints and tips with us! Hope you enjoyed our Caramelised Onion Quiche.
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