Caramelised Onion Quiche

  • 10MINS
  • 40MINS
  • Serves 8
  • 164KCAL

It's hard to beat a delicious crustless quiche and we think this slimming friendly Caramelised Onion Quiche is one of our best yet!

  • Bakes and Roasts pinchofnom.com
  • Batch Cook pinchofnom.com
  • Everyday Light pinchofnom.com

NutritionPer Serving

  • Calories164
  • Carbs5.5g
  • Protein15g
  • Fat9.1g
  • Saturates4.2g
  • Sugars4.1g

Caramelised Onion Quiche - Pinch of Nom Slimming Recipes

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.

How Weight Watchers friendly is this Caramelised Onion Quiche recipe?

Weight Watchers’ new PersonalPoints plan calculates each individual’s Points allowance based on their unique food preferences and goals. This means we’re no longer able to offer exact WW points for our recipes.

The good news is that all of our recipes are still Weight Watchers friendly! If you have any questions about your Points budgets or you’re unsure how a certain recipe will fit into your plan, please reach out to Weight Watchers directly.

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.

Hints & Tips

Below we added some of our communities most common hints and tips. We hope you find them useful.

NEW TIP
Followed the advice of others and cooked the onion slowly. Make sure the cottage cheese is blended well to get rid of any lumps ,
NEW TIP
Absolutely delicious! One of my favourites!
Cook the onions for as long as possible, the longer they are cooked, the sweeter and more flavoursome they are!
NEW TIP
Caramelising the onions
Be patient when letting the onions soften and cook through. Took over 20 minutes, but the result was well worth it!
NEW TIP
This is a recipe that you can make on the day or in advance
Leave onions on a very very low hob setting for as long as you can to create a more intense onion flavour to the quiche.
NEW TIP
Pack up lunch for the week ahead
Very tasty and can serve hot or cold with either salad or vegetables
Simple and tasty!
Delicious as per recipe but I also added a little bacon which I cooked before adding to the cheese mixture at same time as onions. Leave to rest for 10-15 mins to firm if eating warm.
Delicious hot or cold!
Frozen red onions also work well with this recipe.
Great to use up leftovers
Used 5 large eggs rather than 6 medium, light cream cheese as didn’t have cottage cheese and diced a very sad looking red pepper and added to use it up. Made Individual portions and air fried sweet potato wedges sprinkled with Cajun spice as a side.
Great success - tastes as good as it looks!
Packed this full of veggies - leeks, mushrooms, tomatoes, spinach and topped with carmelised onions.

We love hearing from you, submit any tips or tricks you have for this dish and we’ll review them and add some of them here. Just click here.

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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 2 pinchofnom.com

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 3 pinchofnom.com

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 4 pinchofnom.com

Step 5

Place the eggs, cottage cheese mix and grated cheddar in a bowl and stir in the cooked onions.

Step 5 pinchofnom.com

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 7 pinchofnom.com

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.

Caramelised Onion Quiche - Pinch of Nom Slimming Recipes

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!

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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

Ingredients

  • 6 medium eggs beaten
  • 3 red onions peeled and finely sliced
  • 160 g reduced fat mature Cheddar cheese grated
  • 250 g fat free cottage cheese
  • 2 tsp balsamic vinegar
  • 1 tsp Dijon mustard
  • salt and freshly ground black pepper
  • low calorie cooking spray
  • 2 tbsp water

24cm flan dish

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

  1. Pre-heat the oven to 160ºC.
  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.
  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.
  4. While the onions are cooking, place the cottage cheese, mustard and 2 tbsp of water in a blender and blitz until smooth.
  5. Place the eggs, cottage cheese mix and grated cheddar in a bowl and stir in the cooked onions.
  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!
  7. Season the quiche mixture with some salt and freshly ground pepper and carefully pour into the dish.
  8. Cook in the oven for 20-25 minutes. 
  9. Serve whilst still warm, with your choice of accompaniment or cool and refrigerate and serve cold with lots of crisp salad.

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40 comments

See what others have to say

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

Reply

    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.

    Reply

LizFriday 20th May 2022

Can I use frozen red onions and if so what quantity and do they need defrosting

Reply

    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!

    Reply

JenniferTuesday 3rd May 2022

What type of low calorie spray would use?

Reply

    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!

    Reply

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