No Crust Crab- Vegetable Quiche

No crust means less work, fewer carbs, and more room for the good stuff. This quiche is packed with crab meat, sliced zucchini, mushrooms, and reduced-fat cheddar in a custard base made from eggs and evaporated skim milk.

Evaporated skim milk is the smart swap here. It gives the custard the same creamy body as heavy cream or whole milk but with a fraction of the fat. The result tastes rich without weighing you down.

The recipe works two ways: in the microwave in about 10 minutes, or in a conventional oven for 30 minutes. The microwave version is faster, but the oven gives a more even set and a lightly browned surface.

Kitchen Tips

• Cook the zucchini and mushrooms until tender-crisp, not soft. They continue cooking in the quiche, and overdone vegetables release water that thins the custard.
• The center should be “just about set” when you pull it out. It firms up during the 5-minute standing time. Overcooked quiche is rubbery.
• Sprinkle the cheese and scallions on top after cooking, not before. They melt and wilt from the residual heat under the cover.
• Use egg substitute if you want to reduce cholesterol further. The recipe specifically notes 8 ounces as an option.

Variations

• Use shrimp or lobster meat instead of crab for a different seafood quiche.
• Add a handful of fresh spinach to the vegetable mix for color and iron.
• Swap the cheddar for Swiss or Gruyère for a more classic French quiche flavor.