Simple Crustless Cheese & Onion Quiche

Quick Details:

• Prep Time: 10 minutes
• Bake Time: 25–30 minutes
• Yield: 4 generous slices (1 family meal)
• Dietary: Vegetarian · Zero-UPF · Gluten-Free · High-Protein

Introduction:

Skipping a traditional pastry crust cuts down prep time while keeping the meal light and naturally gluten-free. Gently sweating the onion in olive oil unlocks its natural sweetness and releases beneficial quercetin, while whole eggs provide bioavailable complete protein, choline, and essential vitamins. Paired with a double layer of melted cheese, it bakes into a firm, sliceable wedge that works hot for dinner or cold for lunchboxes.

Ingredients:

The Quiche Base:

• 1 medium yellow onion, finely diced
• 1 tbsp organic extra virgin olive oil (for frying)
• 5 large pasture-raised or organic eggs
• 100g traditional hard cheese (such as mature Cheddar), grated and divided
• Generous handful (approx. 30g–40g) extra cheese, grated (for the golden crust)
• Pinch of fine sea salt and black pepper (optional)

Nourishing Side Options (Choose Any):

• Pulses & Roots: Drained four-bean salad, warm lentils, or smooth sweet potato mash
• Vibrant Vegetables: Steamed broccoli florets, garden peas, sliced green beans, or sweet carrot batons
• Fresh Crunch: Freshly sliced or quartered tomatoes

Method:

1. Prep the Oven & Dish: Preheat your oven to 190°C (170°C fan / Gas Mark 5). Lightly grease a 20cm (8-inch) pie dish or shallow ovenproof baking dish with olive oil or butter.
2. Sauté the Onion: Warm 1 tbsp extra virgin olive oil in a skillet over medium-low heat. Add the diced onion and cook gently for 6–8 minutes until soft, sweet, and translucent without browning heavily. Remove from the heat and allow to cool slightly.
3. Whisk the Egg Mixture: In a mixing bowl, crack all 5 eggs and whisk well until smooth and uniform. Stir in a light pinch of sea salt and 100g of the grated cheese. Fold through the sautéed onions.
4. Assemble & Top: Pour the egg and onion mixture into the greased dish, spreading the onions and cheese evenly across the base. Scatter the extra grated cheese across the top surface to form a crisp, golden crust.
5. Bake: Bake for 25–30 minutes until the centre is just set and the cheese on top is melted and golden-amber.
6. Cool & Slice: Let the quiche rest in the dish for 5–10 minutes to firm up before slicing into neat triangular wedges.
7. Serve: Plate alongside your choice of steamed greens, a scoop of four-bean salad or lentils, mashed sweet potato, and fresh tomatoes.

Toddler Deconstruction & Serving Notes:

• Finger-Food Wedges: The firm baked-egg texture holds its shape well, making it easy to slice into narrow fingers or small cubes for toddler self-feeding.
• Divided Plate Service: Serve a slice of quiche alongside small, distinct piles of soft sweet potato mash, soft-steamed carrot batons or broccoli “trees”, and a spoonful of sweet garden peas or rinsed beans.

Allergen & Paediatric Safety Note:

Contains eggs and dairy (cheese). Ensure all accompanying vegetables (such as carrots, green beans, or broccoli stems) are steamed thoroughly soft, and cut small round items like cherry tomatoes into quarters lengthwise to prevent choking. Ensure onions are cooked soft before baking so they do not present sharp textures.