⏱ 40 min total

Crustless Quiche

Name: Crustless Quiche
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: ½ cup, shredded Swiss cheese; 1 extra large Egg; 1 ¼ oz Ham; ⅜ tbsp Breadcrumbs; ¼ tbsp Butter; ¼ cup 2% milk; ¼ cup, chopped Onion; ¼ cup, fluid Heavy whipping cream

Per 1 serving · 312 g · 8 ingredients

Calories

630

32%
of a 2,000 cal day

Protein
32g
20% of calories
Carbs
15g
9% of calories
Fat
50g
71% of calories

Portion

At a glance

One serving of Crustless Quiche (312 g) has 630 calories, with 32 g of protein, 15 g of carbohydrates and 50 g of fat. Most of its energy comes from fat (71% of calories). It is high in protein (63% DV), Vitamin A (57% DV) and thiamine (31% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 26%, 144% and 124% of the daily value.

Per 100 g

202cal

medium energy density

Protein per 100 cal

Net carbs

14g

carbs minus fiber

Fiber

1.3g

7.5 g sugar

High in

20%+ of the daily value

Protein63%
Vitamin A57%
Thiamine31%
Riboflavin (B2)50%
Vitamin B626%
Vitamin B12120%

Good source of

10–19% of the daily value

Vitamin D19%
Vitamin E11%
Folate (B9)12%
Magnesium12%
Copper10%
Manganese14%

Watch

20%+ of the daily value

Sodium26%
Saturated fat144%
Cholesterol124%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 30 min

1
Preheat the oven to 425° F and position a rack in the center.
2
Use about 1 teaspoon of the butter to lightly grease a 9- to 10-inch quiche or pie dish, then sprinkle the bread crumbs evenly over the bottom and sides.
3
Dice the ham into small cubes and finely chop the onion if not already chopped.
4
Melt the remaining butter in a 12-inch skillet over medium-high heat. Add the onions and ham and cook, stirring occasionally, until the onions are softened and lightly golden, about 5 minutes. Remove from heat.
5
Spread the onion–ham mixture evenly over the prepared dish, then sprinkle the Swiss cheese evenly on top.
6
In a bowl, whisk together the eggs, heavy cream, milk, and 1/2 teaspoon black pepper until smooth.
7
Pour the custard evenly over the cheese and fillings.
8
Bake until the top is golden and the center is just set, 20 to 25 minutes. Let rest 5 to 10 minutes before slicing and serving.

Vitamins & minerals

Amounts for 1 serving (312 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	511 μg	57%
Vitamin C	5 mg	5%
Vitamin D	3 μg	19%
Vitamin E	2 mg	11%
Vitamin K	4 μg	3%
Thiamine	0.4 mg	31%
Riboflavin (B2)	1 mg	50%
Niacin	1 mg	9%
Vitamin B6	0.3 mg	26%
Folate (B9)	48 μg	12%
Vitamin B12	3 μg	120%
Pantothenic acid	2 mg	34%
Choline	225 mg	41%

Minerals

Nutrient	Amount	% Daily Value
Calcium	594 mg	59%
Iron	2 mg	21%
Potassium	415 mg	9%
Magnesium	51 mg	12%
Phosphorus	581 mg	83%
Zinc	4 mg	37%
Copper	0.1 mg	10%
Manganese	0.3 mg	14%
Selenium	37 μg	67%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	89 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	5 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	6 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	3 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0.4 g	—
Methionine	1 g	—
Monounsaturated fats	15 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	3 g	—
Proline	3 g	—
Retinol	504 μg	—
Serine	2 g	—
Starch	1 g	—
Sucrose	0.5 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	3 μg	—

Burning 630 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

120min
Walking (3.5 mph)
76min
Cycling (moderate)
53min
Running (6 mph)
89min
Swimming laps

Common questions

How many calories are in Crustless Quiche?

One serving of Crustless Quiche (1 serving) has 630 calories, which works out to 202 calories per 100 g. That is about 32% of a 2,000-calorie day.

Is Crustless Quiche high in protein?

It provides a solid 32 g of protein per serving (63% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Crustless Quiche keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Crustless Quiche?

594 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Crustless Quiche?

7.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (312 g)

Calories630

% Daily Value*

Total fat 50g	64%
Saturated fat 29g	144%
Trans fat 0.2g
Cholesterol 372mg	124%
Sodium 594mg	26%
Total carbohydrate 15g	5%
Dietary fiber 1.3g	5%
Total sugars 7.5g
Protein 32g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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