Caramelised Onion Quiche

  • 10MINS
  • 40MINS
  • 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!

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  • 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?

  • You need to count 4 Points per portion of this Caramelised Onion Quiche recipe if you’re on WW Green. 
  • You need to count 3 Points per portion of this Caramelised Onion Quiche recipe if you’re on WW Blue.
  • You need to count 2 Points per portion of this Caramelised Onion Quiche recipe if you’re on WW Purple.

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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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
  • WW Points:
  • 4 Green
  • 3 Blue
  • 2 Purple

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.

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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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26 comments

See what others have to say

Liz smithTuesday 7th September 2021

Not sure if you have noticed the error but I almost fell foul to it, the cooking time at the top of the recipe states 40 minutes but the final step on the instructions say 20-25 minutes, luckily I re-checked the recipe as my quiche was starting to go brown

Reply

    HollyTuesday 7th September 2021

    Hey Liz, 40 minutes is correct for this recipe. 15 minutes to cook the onions and 25 minutes to cook the quiche. Hope that helps!

    Reply

LindaSunday 5th September 2021

No dijon mustard can it be made without

Reply

    HollyMonday 6th September 2021

    Hi Linda, yes you could make it without the mustard or you can swap for English mustard powder it’s stronger than dijon so just use a little less. Hope that helps!

    Reply

JulieWednesday 1st September 2021

Hi. Cna this be re heated please?

Reply

    HollyFriday 3rd September 2021

    Hi Julie, yes you can reheat from chilled place in a microwave proof container with loosely fitting lid and heat for around 3 minutes until piping hot. Hope that helps!

    Reply

Elsie BoxallTuesday 31st August 2021

Do you have to use a blender

Reply

    HollyTuesday 31st August 2021

    Hey Elsie, you could use a blender, food processor or stick blender to blitz the cottage cheese, mustard and water until smooth. Hope that helps!

    Reply

KarenTuesday 31st August 2021

My quiche is still wet in the centre despite cooking for an hour

Reply

    HollyWednesday 15th September 2021

    Hey Karen, your oven temperature may not be quite accurate so is cooking the outside too quickly and the inside not enough. Have a look at our oven temperature guide HERE. Hope that helps!

    Reply

karen MilburnMonday 30th August 2021

Hi . If I only have a smaller dish ,will cooking time take longer please . Thanks

Reply

    HollyTuesday 31st August 2021

    Hey Karen, you may find that you have a little too much filling if you have a smaller dish but you could pour any leftover filling into small silicone moulds like our Breakfast Muffins to use it up. The quiche may take a little longer to cook and set with it being thicker and in a smaller dish so just keep an eye on it and add any extra time needed. Hope that helps!

    Reply

Donna WickhamFriday 27th August 2021

Does a loose bottomed flan dish leak with the crust less quiche?

Reply

    HollyTuesday 31st August 2021

    Hey Donna, unfortunately a loose-bottomed tin would leak as there is no pastry to hold in the filling of the quiche so fixed bottom tin or flan dish is better for this recipe. Hope that helps!

    Reply

Susan WhartonWednesday 25th August 2021

If 8 portions, how many kcals per portion please. Thankyou.

Reply

    HollyTuesday 31st August 2021

    Hi Susan, the recipe as it is written serves 8 people and all nutritional information is for a single portion. If you would like to alter the serving size up or down if you scroll to the recipe card at the bottom of the page you will find a set of arrows you can then adjust the serving size for more or less people. Hope that helps!

    Reply

Sarah GodfreyMonday 23rd August 2021

Can these be made as muffins?

Reply

    HollyTuesday 31st August 2021

    Hey Sarah, yes if you have a look at this recipe for our Breakfast Muffins you could adapt the Caramelised Onion Quiche to be baked in smaller portions. Hope that helps!

    Reply

LauraWednesday 18th August 2021

I only have a 26cm dish. How can I adjust the recipe for this please?

Reply

    HollyTuesday 31st August 2021

    Hi Laura, the quiche will work fine in a 26cm dish it will just be slightly thinner so may cook quicker reduced the cooking time slightly and so keep an eye on it so it doesn’t overcook, hope that helps!

    Reply

JulieMonday 16th August 2021

Can you other aft cheese apart from cottage cheese??

Reply

    HollyMonday 16th August 2021

    Hey Julie, you could try using quark or ricotta and alter the nutritional values accordingly hope that helps!

    Reply

HelenMonday 9th August 2021

What size flan dish do you use please – I have various different sizes.

Reply

    HollyMonday 16th August 2021

    Hey Helen, we used a 24cm flan dish for this quiche, hope that helps!

    Reply

JadeMonday 9th August 2021

What size quiche dish was used for this recipe please?

Reply

    HollyMonday 16th August 2021

    Hey Jade, we use a 24cm flan dish for this onion quiche, hope that helps!

    Reply

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