This Crustless Tuna Breakfast Quiche is a savory, protein-packed way to start the day. It’s light, flavorful, and loaded with wholesome ingredients like tuna, eggs, and veggies—no crust needed. Whether I’m prepping breakfast for the week or looking for a low-carb brunch option, this easy quiche delivers every time.
Why You’ll Love This Recipe
I love how versatile and filling this quiche is. It’s low in carbs, high in protein, and perfect for meal prep. The tuna adds a satisfying umami flavor, and I can throw in whatever vegetables I have on hand. It’s also naturally gluten-free, easy to bake, and reheats beautifully. It’s one of those recipes that keeps me full and energized without weighing me down.
ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
eggs
milk or unsweetened almond milk
canned tuna, drained
shredded cheese (cheddar, Swiss, or mozzarella work well)
onion, diced
spinach or kale, chopped
bell pepper, diced
garlic powder
salt and pepper
olive oil or cooking spray (for greasing the dish)
chopped parsley or chives (optional, for garnish)
directions
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I preheat the oven to 375°F (190°C) and lightly grease a 9-inch pie dish or an oven-safe baking dish.
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In a skillet, I sauté the onion and bell pepper in a little olive oil until they soften. Then I add the spinach and cook just until wilted.
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In a large bowl, I whisk together the eggs, milk, garlic powder, salt, and pepper.
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I stir in the tuna, sautéed vegetables, and shredded cheese.
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I pour the mixture into the prepared dish and spread it out evenly.
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I bake the quiche for 30–35 minutes, or until the center is set and the top is lightly golden.
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I let it cool for a few minutes before slicing and garnishing with fresh herbs if I want a pop of color.
Servings and timing
This recipe makes 6 slices. It takes about 10 minutes to prep and 30–35 minutes to bake, so breakfast is ready in around 45 minutes total.
Variations
Sometimes I use canned salmon or cooked, flaked chicken instead of tuna. I’ve also made it with mushrooms, zucchini, or leftover roasted veggies. For a dairy-free version, I skip the cheese or use a plant-based alternative. When I want extra flavor, I toss in a few sun-dried tomatoes or olives.
storage/reheating
I store slices of this quiche in airtight containers in the fridge for up to 4 days. For meal prep, I portion it out and just grab a slice each morning. To reheat, I use the microwave for about 1 minute or warm it in the oven at 350°F (175°C) until heated through. It also freezes well—once cooled, I wrap individual slices and freeze for up to 2 months.
FAQs
Can I use egg whites instead of whole eggs?
Yes, I’ve done this with great results. I just replace each whole egg with two egg whites or use a liquid egg white substitute.
Is this quiche keto-friendly?
It can be! I use full-fat dairy and stick to low-carb veggies to keep it within keto macros.
Can I make this in muffin tins?
Absolutely. I divide the mixture among greased muffin cups and bake for about 18–22 minutes. They’re perfect for grab-and-go breakfasts.
What kind of tuna works best?
I use light tuna in water, but any kind will do—just make sure it’s drained well to avoid extra moisture in the quiche.
How do I know when the quiche is done?
I check the center—it should be set and not jiggly. A toothpick inserted in the middle should come out clean.
Conclusion
This Crustless Tuna Breakfast Quiche is one of my favorite make-ahead breakfasts. It’s easy, healthy, and packed with flavor and protein. I love how adaptable it is, and how well it holds up throughout the week. Whether I’m eating low-carb or just looking for a satisfying morning meal, this quiche always hits the mark.
Print
Crustless Tuna Breakfast Quiche (Meal Prep & Low Carb Option)
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 6 slices
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Description
Crustless Tuna Breakfast Quiche is a healthy, protein-packed breakfast that’s low in carbs and high in flavor. Made with canned tuna, eggs, and fresh vegetables, this easy, gluten-free quiche is perfect for meal prep, busy mornings, or a light brunch. No crust, no fuss—just wholesome, satisfying ingredients baked to perfection.
Ingredients
- 6 large eggs
- ½ cup milk or unsweetened almond milk
- 1 can (5–6 oz) tuna, drained
- 1 cup shredded cheese (cheddar, Swiss, or mozzarella)
- ½ onion, diced
- 1 cup spinach or kale, chopped
- ½ bell pepper, diced
- ½ tsp garlic powder
- Salt and pepper, to taste
- Olive oil or cooking spray (for greasing)
- Chopped parsley or chives (optional, for garnish)
Instructions
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Preheat oven to 375°F (190°C) and lightly grease a 9-inch pie dish or baking dish.
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In a skillet, sauté onion and bell pepper in a little olive oil until softened. Add spinach and cook until wilted.
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In a large bowl, whisk together eggs, milk, garlic powder, salt, and pepper.
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Stir in tuna, cooked vegetables, and shredded cheese.
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Pour mixture into prepared dish and spread evenly.
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Bake for 30–35 minutes, or until center is set and top is lightly golden.
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Let cool for a few minutes before slicing. Garnish with parsley or chives, if desired.
Notes
- Sub canned salmon or cooked chicken for tuna.
- Add mushrooms, zucchini, or sun-dried tomatoes for variety.
- Make it dairy-free by omitting cheese or using a plant-based version.
- Freeze cooled slices for up to 2 months; thaw and reheat as needed.
- Great in muffin tins—bake 18–22 minutes for mini quiches.
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