Veggie Crustless Tofu Quiche Recipe

Looking for an easy veggie crustless tofu quiche recipe? Learn how to make veggie crustless tofu quiche using healthy ingredients.


Submitted by madness88

Makes 8 servings



vegan low carb quiche. this is a base recipe adapted from an adaptation from fatfreevegan. feel free to add different spices and use different veggies (I didn't have any on hand but i wanted onions and tomatoes to sliced over the top!). I add tamari, dijon mustard, s&p, and turmeric for color.

Recipe Ingredients for veggie crustless tofu quiche

12 oz silken tofu
1 lb firm tofu
1/4 cup nutritional yeast
2 cups frozen spinach
3/4 cup shiitake mushrooms
3 cloves garlic
1 tbsp olive oil
1/2 cup sliced zucchini
1/3 cup soymilk

Recipe Directions for veggie crustless tofu quiche

  1. drain tofu

  2. preheat oven to 375 farenheit

  3. chop desired veggies(not spinach) and saute with olive oil, garlic, and any other spices.

  4. meanwhile, mush firm tofu with a fork (I use my hands), then mix in the silken tofu until the mixture is pasty.

  5. mix veggies and tofu, then add spinach.

  6. pour into a glass pie plate and bake for 40-60 mins (the top should be lightly browned, it will look done.)

  7. Let chill then serve. (I think its best to let it completely chill, refrigerate overnight, then warm up again in the oven for breakfast the next day!)

Categories

Vegetables, Breakfast, Bake, Vegetarian

Nutrition Facts
Serving Size 146.4g
Amount Per Serving
Calories
116
Calories from Fat
51
% Daily Value*
Total Fat
5.7g
9%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
70mg
3%
Potassium
379mg
11%
Total Carbohydrates
7.7g
3%
Dietary Fiber
2.4g
10%
Sugars
1.9g
Protein
10.8g
Vitamin A 14% Vitamin C 6%
Calcium 14% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • High in calcium
  • High in iron
  • High in manganese
  • High in magnesium
  • High in niacin
  • High in pantothenic acid
  • High in phosphorus
  • High in riboflavin
  • High in selenium
  • High in thiamin
  • High in vitamin A
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