FREE 5-Ingredient Recipe EBook

• My Zucchini Quiche Recipe Tastes Like Summer In Every Bite
• Ingredients & Substitutions
• How To Make Zucchini Quiche
• My Recipe Tips
• Zucchini Quiche (Easy) Recipe card
• Serving Ideas
• Recipe Reviews

My Zucchini Quiche Recipe Tastes Like Summer In Every Bite

This zucchini quiche recipe came about one summer morning when I had way too much zucchini in the fridge and no desire to mess with a crust. I sliced it up, added eggs, cheese, a few seasonings, and hoped for the best, and wow, it turned out better than I imagined. It reminds me a little of my crustless caprese quiche , but with zucchini taking the spotlight. Light, fluffy, full of flavor, and honestly, one of the easiest things I’ve ever baked. Here’s why I keep making it on repeat:

• Crustless simplicity – I made this one crustless to keep it easy, but if you’re in the mood for a crust, go for it. I like using my almond flour pie crust or coconut flour pie crust . Just parbake it first and slightly reduce the eggs and cream so the filling fits.
• Quick prep – I can throw this together in about 10 minutes, which is great when I want something homemade without spending forever in the kitchen.
• Perfect summer dish any time of day – I usually make it for breakfast with air fryer bacon or coconut yogurt , but the summer flavors it work just as well for an easy lunch or dinner.

Make this zucchini quiche with me and see why it’s a favorite at my house!

Ingredients & Substitutions

Here I explain the best ingredients for my crustless zucchini quiche recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Eggs – Room temp eggs mix in more smoothly, but if you want to lighten it up, you can swap in egg whites. About 14 will replace the 7 whole eggs.
• Veggies – I used zucchini and yellow onion, but you can totally mix it up with mushrooms, spinach (just thaw and squeeze if frozen), yellow squash, or bell peppers. Just make sure whatever you use is cooked and not too watery.
• Garlic – I used fresh garlic for the best flavor, but 2 teaspons jarred garlic works great if that’s what you have. I’ve even used a teaspoon of garlic powder in a pinch.
• Heavy Cream – I like the richness of cream, but half and half, almond milk , or hemp milk all work. Use whatever you have on hand.
• Cheese – I did a mix of cheddar and mozzarella, but you can swap in parmesan, Swiss, or anything else you love. Just make sure it melts well.
• Seasonings – I kept it simple with dried basil, salt, and pepper. You can also use Italian seasoning or dried oregano if that’s what you have. Fresh herbs work too — just use about three times as much.
• Olive Oil – For cooking the veggies! Avocado oil is another go-to for me.
• Optional Meat – I kept it vegetarian, but if you’ve got cooked bacon , sausage, ground beef, ham, or even some chopped salami or prosciutto, throw it in. This recipe is super flexible.

My Basic Formula For Any Zucchini Quiche

I used zucchini, onion, and two kinds of cheese for this zucchini quiche, but it’s super flexible and easy to make your own with whatever’s in the fridge. Here’s the basic formula I follow so you can mix and match your way:

• 7-8 large eggs
• 1/3 cup cream (or any milk you like)
• 1 1/2 to 2 cups cooked veggies (I used zucchini and onion, but mushrooms, spinach, or bell peppers work too)
• 2/3 cup shredded cheese (I did cheddar and mozzarella, but anything melty is fair game)
• 1/2 tsp salt, 1/4 tsp pepper, plus herbs (I used dried basil)
• Optional: 1/2 to 1 cup cooked meat (bacon, sausage, ham — use what you’ve got)

How To Make Zucchini Quiche

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Sauté the onions. Heat a bit of the oil in a skillet and cook the onions until they’re nice and soft.
2. Cook the zucchini. Add the zucchini and basil, turn up the heat a bit, and cook until the zucchini softens and starts to brown. Then, make a little space in the pan, toss in the garlic, and cook until it smells amazing.

1. Layer the veggies and cheese. Spread half the veggie mix into your pie pan , sprinkle on some cheese, then layer the rest of the veggies and the rest of the cheese on top.
2. Mix the egg filling. Whisk the eggs, cream, salt, and pepper in a bowl, then pour the mixture evenly over the veggies and cheese.
3. Bake the zucchini quiche. Pop it in the oven and bake until it’s set in the center. I like to let it cool for a few minutes before digging in!

My Recipe Tips

• Let the zucchini sit in the pan for a bit so it gets that nice golden color. I used to stir constantly, but letting it brown gives way more flavor.
• I always cook my veggies and any meats before adding them. It helps with texture and keeps the quiche from getting watery.
• I used a round pie dish to give it that classic quiche look, but an 8×8″ square pan works just as well. The cook time stays the same either way.
• If your pie dish is really full, place it on a sheet pan just in case it bubbles over. I’ve definitely learned that one the hard way.
• Baking time can vary depending on your pan. I like to check early, and when the center is just set but still a little jiggly, it’s ready. A knife in the middle should come out clean. Overbaking makes it rubbery, so I keep a close eye on it.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 tbsp Olive oil ▢
• 1/2 medium Onion (diced) ▢
• 2 medium Zucchini (sliced thinly) ▢
• 2 tsp Dried basil ▢
• 4 cloves Garlic (minced) ▢
• 7 large Eggs ▢
• 1/3 cup Heavy cream (or half and half) ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 1/3 cup Cheddar cheese ▢
• 1/3 cup Mozzarella cheese ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (177 degrees C).
2. Heat the oil in a large skillet over medium heat. Add the onions. Cook for about 5 minutes , until translucent.
3. Add the zucchini slices and season with dried basil. Increase heat to medium-high. Cook zucchini for about 5 minutes , stirring occasionally but not constantly, until soft and starting to brown.
4. Make a well in the middle and add the minced garlic (add more oil if necessary). Saute for about 1 minute, until fragrant, then stir the garlic into the zucchini and onions.
5. Transfer half of the zucchini mixture to the bottom of a 9 inch (23 cm) round pie pan (or an 8×8 inch square baking pan). Sprinkle half of both cheeses over the zucchini. Top with the remaining zucchini and then the remaining cheeses.
6. In a large bowl, whisk together the eggs, cream, sea salt, and black pepper. Pour the egg mixture into the pan over the zucchini.
7. Bake for 30-35 minutes , until set.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 slice, or 1/6 of entire quiche

• Tips: Check out my recipe tips above to help you get the best flavor, perfect texture, and a zucchini quiche that bakes up just right every time.
• Serving ideas: See my serving ideas below for easy sides that pair perfectly with zucchini quiche, whether you’re making breakfast or a full brunch spread.
• Store : Keep leftovers in an airtight container in the fridge for 3 to 4 days.
• Meal prep : I like to sauté the veggies ahead of time, then just mix and bake when I’m ready.
• Reheat : Microwave slices or pop the whole quiche in the oven at 350 degrees F until warmed through.
• Freeze : Let it cool completely, wrap it tight, and freeze for up to 3 months. Thaw in the fridge overnight and reheat like usual.

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Zucchini Quiche

Serving Ideas

If you’re putting together a brunch spread, here are some of my favorite things to serve with this zucchini quiche recipe to keep it simple but delicious:

• Breakfast meats – I usually serve zucchini quiche with a side of crispy oven bacon , but turkey bacon or sausage work great too.
• Sweet breads – For a sweet and savory combo, I love pairing it with my healthy breakfast muffins or a slice of banana bread .
• Salads – A fresh salad balances it out perfectly. Lately I’ve been into cucumber tomato salad , but my strawberry spinach salad would be perfect for this summer dish.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Zucchini Quiche (Easy)

This easy zucchini quiche recipe is loaded with tender zucchini, melty cheese, and herbs. Just 10 minutes to prep and perfect for summer!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/crustless-zucchini-quiche/

Ingredients

• 2 tbsp Olive oil
• 1/2 medium Onion (diced)
• 2 medium Zucchini (sliced thinly)
• 2 tsp Dried basil
• 4 cloves Garlic (minced)
• 7 large Eggs
• 1/3 cup Heavy cream (or half and half)
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper
• 1/3 cup Cheddar cheese
• 1/3 cup Mozzarella cheese

Instructions

1. Preheat the oven to 350 degrees F (177 degrees C).
2. Heat the oil in a large skillet over medium heat. Add the onions. Cook for about 5 minutes , until translucent.
3. Add the zucchini slices and season with dried basil. Increase heat to medium-high. Cook zucchini for about 5 minutes , stirring occasionally but not constantly, until soft and starting to brown.
4. Make a well in the middle and add the minced garlic (add more oil if necessary). Saute for about 1 minute, until fragrant, then stir the garlic into the zucchini and onions.
5. Transfer half of the zucchini mixture to the bottom of a 9 inch (23 cm) round pie pan (or an 8x8 inch square baking pan). Sprinkle half of both cheeses over the zucchini. Top with the remaining zucchini and then the remaining cheeses.
6. In a large bowl, whisk together the eggs, cream, sea salt, and black pepper. Pour the egg mixture into the pan over the zucchini.
7. Bake for 30-35 minutes , until set.

Maya’s Recipe Notes

Serving size: 1 slice, or 1/6 of entire quiche

• Tips: Check out my recipe tips above to help you get the best flavor, perfect texture, and a zucchini quiche that bakes up just right every time.
• Serving ideas: See my serving ideas below for easy sides that pair perfectly with zucchini quiche, whether you’re making breakfast or a full brunch spread.
• Store : Keep leftovers in an airtight container in the fridge for 3 to 4 days.
• Meal prep : I like to sauté the veggies ahead of time, then just mix and bake when I’m ready.
• Reheat : Microwave slices or pop the whole quiche in the oven at 350 degrees F until warmed through.
• Freeze : Let it cool completely, wrap it tight, and freeze for up to 3 months. Thaw in the fridge overnight and reheat like usual.

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)