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!’
This post contains affiliate links: what this means
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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51 comments
See what others have to say
ShaktiMonday 4th April 2022
Can you use something instead of cottage cheese thanks
HollyTuesday 5th April 2022
Hey Shakti, we think the cottage cheese when blitzed until smooth is best in this quiche, alternatively you could use quark and adjust the calories accordingly. Hope that helps!
Gilly LumsdenThursday 10th February 2022
I cut the quantities in half, as there is only 2 of us. My oven was pre-heated for a long time and there is no way the quiche is cooked after 20-25 minutes on 160, is that a mistake?
SharonFriday 11th February 2022
Hi Gilly, sorry to hear you’ve had a problem getting your quiche to set. We use fan oven temperatures in our recipes, so this needs to be cooked at 160ºC fan, which would be equivalent to 180 ºC in a non fan oven.If you cooked it in a non fan oven at 160ºC it wouldn’t cook properly in the stated time. We have a handy oven temperature guide that maybe useful:Oven Temperature Conversion Guide Hope this helps!
KirstinFriday 26th November 2021
Would you be able to give an approximate total weight for the red onions? Looking at your photos, your onions look much smaller than what I have in the market where I live. I’m wondering if the reason my quiche doesn’t seem to set up is that I have twice as much onion as I need? Thank you!
LisaFriday 26th November 2021
Hi Kirstin. We used average, medium sized onions. If yours are particularly large, you could just use 2. The size of the onions shouldn’t stop your quiche setting though. Make sure you cook the onions thoroughly for at least 15 minutes as if they are under cooked they can release liquid into the egg mixture which can make the quiche “wet” Hope this helps.
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
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!
LindaSunday 5th September 2021
No dijon mustard can it be made without
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!
JulieWednesday 1st September 2021
Hi. Cna this be re heated please?
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!
Elsie BoxallTuesday 31st August 2021
Do you have to use a blender
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!
KarenTuesday 31st August 2021
My quiche is still wet in the centre despite cooking for an hour
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!
karen MilburnMonday 30th August 2021
Hi . If I only have a smaller dish ,will cooking time take longer please . Thanks
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!
Donna WickhamFriday 27th August 2021
Does a loose bottomed flan dish leak with the crust less quiche?
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!
AnnieMonday 16th May 2022
I think the link on this recipe to Amazon is to a loose bottom tin
HollyWednesday 18th May 2022
Hey Annie, thanks for spotting that we have now fixed the affiliate link!
Susan WhartonWednesday 25th August 2021
If 8 portions, how many kcals per portion please. Thankyou.
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!
Sarah GodfreyMonday 23rd August 2021
Can these be made as muffins?
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!
LauraWednesday 18th August 2021
I only have a 26cm dish. How can I adjust the recipe for this please?
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!
JulieMonday 16th August 2021
Can you other aft cheese apart from cottage cheese??
HollyMonday 16th August 2021
Hey Julie, you could try using quark or ricotta and alter the nutritional values accordingly hope that helps!
HelenMonday 9th August 2021
What size flan dish do you use please – I have various different sizes.
HollyMonday 16th August 2021
Hey Helen, we used a 24cm flan dish for this quiche, hope that helps!
JadeMonday 9th August 2021
What size quiche dish was used for this recipe please?
HollyMonday 16th August 2021
Hey Jade, we use a 24cm flan dish for this onion quiche, hope that helps!
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