This Vegan Crustless Zucchini Tomato Quiche is tender, savory, colorful, and packed with fresh vegetable flavor. Zucchini and juicy tomatoes combine with creamy tofu, garlic, nutritional yeast, and herbs to create a satisfying plant-based bake without pastry. It’s naturally crustless and lower in carbohydrates than traditional quiche, making it a great option for breakfast, brunch, lunch, or a light dinner.
Can This Vegan Crustless Zucchini Tomato Quiche Support Weight Loss Goals?
It can fit into a balanced, portion-conscious eating pattern because it combines vegetables with protein-rich tofu and skips a traditional pastry crust. The vegetables add volume and fiber, while tofu helps make each serving more satisfying. Overall calories will still depend on the specific tofu, plant milk, olive oil, and serving size used.
Does Vegan Crustless Zucchini Tomato Quiche Fit a High-Protein Lifestyle?
Yes, this quiche is high-protein-friendly, although it is moderate rather than extremely high in protein. Tofu provides the main plant-based protein, while zucchini and tomatoes contribute fiber and relatively few carbohydrates. Each serving contains approximately 11g protein and 7g net carbs. Using extra-firm, higher-protein tofu or serving it with lentils, chickpeas, or edamame can make the meal even more protein-focused.
Why This Recipe Is Special
- 100% Plant-Based: No eggs or dairy are required.
- Crustless: Skipping pastry makes preparation easier and keeps the dish lighter.
- Vegetable-Rich: Zucchini and tomatoes add color, freshness, and texture.
- Protein-Friendly: Tofu provides a useful source of plant protein.
- Meal-Prep Friendly: The slices store and reheat beautifully.
My Personal Experience
- Creamy and savory: Blended tofu creates a surprisingly smooth, quiche-like filling, while garlic and nutritional yeast add savory depth.
- Fresh vegetable flavor: Zucchini brings tenderness and tomatoes add juicy sweetness, while fresh basil gives the finished dish a bright flavor.
- Perfect without a crust: There’s no pastry to roll, chill, or blind-bake, so the vegetables and creamy filling remain the focus.
- Great for meal prep: The slices become firmer after cooling, making them easy to portion for breakfast, lunch, or a light dinner.
Perfect For
- Vegan breakfasts
- Weekend brunches
- Light lunches
- Weeknight dinners
- Summer gatherings
- Meal prep
- Picnics
- Plant-based meal plans
- Lower-carb-inspired meals
Why You’ll Love This Recipe
- No crust required: The filling bakes directly into a tender, sliceable quiche.
- Plant-based protein: Tofu creates the creamy texture while contributing protein.
- Fresh and colorful: Green zucchini, red tomatoes, and fresh herbs make every slice inviting.
- Easy to customize: Add spinach, mushrooms, bell peppers, asparagus, or vegan cheese.
Common Mistakes to Avoid
- Using watery zucchini: Salt lightly, let it sit, and pat it dry before baking.
- Adding too much tomato liquid: Remove excess seeds and juice to prevent a watery quiche.
- Underbaking: The center should be set rather than wet or jiggly.
- Slicing immediately: Allow the quiche to rest for 10–15 minutes so the filling can firm up.
Required Equipment
- 9-inch pie dish: Provides an even depth for consistent baking.
- Blender or food processor: Creates a smooth tofu filling.
- Large mixing bowl: Makes preparing the vegetables easy.
- Sharp knife: Helps create clean, even vegetable slices.
- Paper towels or clean kitchen towel: Removes excess moisture from zucchini.
Storage Instructions
Store cooled quiche slices in an airtight container in the refrigerator for up to 4 days.
For longer storage, wrap individual slices and freeze them in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator before reheating. The texture may become slightly softer after freezing.
Recipe Details
- Prep Time: 15 minutes
- Cook Time: 40–45 minutes
- Total Time: About 1 hour
- Servings: 6
- Best Season: Summer
- Cuisine: Vegan / Plant-Based
- Diet: Vegan, vegetarian, gluten-free
- Calories: Approximately 180 per serving
Short 3-Line Description
This crustless vegan quiche combines zucchini, tomatoes, creamy tofu, garlic, and fresh herbs.
It’s savory, colorful, plant-based, and naturally lower in carbohydrates than traditional quiche.
A simple protein-friendly option for breakfast, lunch, or dinner.
Ingredients
Vegetables
- 2 medium zucchini, thinly sliced
- 1 cup cherry tomatoes, halved
- ½ small red onion, finely diced
- 2 cloves garlic, minced
- 1 tbsp olive oil
- ½ tsp salt
Vegan Filling
- 400 g silken tofu, drained
- ¼ cup nutritional yeast
- 2 tbsp unsweetened plant milk
- 1 tbsp cornstarch
- ½ tsp turmeric
- ½ tsp garlic powder
- ½ tsp dried thyme
- ¼ tsp black pepper
- ½ tsp salt
Garnish
- 2 tbsp fresh basil or parsley, chopped
Ingredient tip: Use firm or extra-firm tofu if you prefer a firmer quiche, and press it well to remove excess moisture.
Directions
- Preheat the oven: Heat to 375°F/190°C. Lightly grease a 9-inch pie dish.
- Prepare the zucchini: Arrange the sliced zucchini on paper towels. Sprinkle lightly with salt and let sit for 10 minutes, then pat dry.
- Sauté the vegetables: Heat olive oil in a skillet over medium heat. Add onion and zucchini and cook for 5–6 minutes, until slightly softened. Add garlic and cook for another 30 seconds.
- Blend the filling: Add tofu, nutritional yeast, plant milk, cornstarch, turmeric, garlic powder, thyme, black pepper, and salt to a blender. Blend for 30–45 seconds, until smooth.
- Combine: Spread the cooked zucchini and onion across the pie dish. Add the tomatoes, then pour the tofu mixture evenly over the vegetables.
- Bake: Bake at 375°F/190°C for 40–45 minutes. The surface should be lightly golden and the center should look set rather than liquid.
- Rest: Remove from the oven and let stand for 10–15 minutes. The filling will firm as it cools.
- Garnish: Sprinkle with fresh basil or parsley, slice into six portions, and serve.
High-Protein Tip
Choose extra-firm tofu with a higher protein content and serve the quiche with lentils, chickpeas, or edamame for a more protein-rich meal.
Nutrition Facts Per Serving
Approximate values; actual nutrition varies according to the tofu, plant milk, vegetables, and nutritional yeast used.
- Calories: 180 kcal
- Fat: 9 g
- Cholesterol: 0 mg
- Sodium: 430 mg
- Potassium: 400 mg
- Total Carbohydrates: 12 g
- Fiber: 5 g
- Net Carbs: 7 g
- Sugars: 5 g
- Protein: 11 g
- Calcium: 150 mg
Notes
- Storage: Refrigerate for up to 4 days in an airtight container.
- Reheating: Warm individual slices at 350°F/175°C for 8–12 minutes, or microwave for approximately 60–90 seconds.
- Allergy note: This recipe contains soy. Check packaged nutritional yeast and plant milk for additional allergens.
- Flavor boost: Add chili flakes, smoked paprika, fresh basil, vegan feta, or a squeeze of lemon.
- Texture tip: Removing excess moisture from both zucchini and tomatoes is essential for a firm quiche.
Frequently Asked Questions
1. Can I make this quiche without tofu?
Yes, but tofu provides the creamy structure and protein, so you would need another suitable vegan egg substitute.
2. Can I use frozen zucchini?
Fresh zucchini is preferable because frozen zucchini releases more water and can make the quiche soggy.
3. Can I add other vegetables?
Yes, spinach, mushrooms, bell peppers, and asparagus work well as long as excess moisture is removed.
4. Is this quiche gluten-free?
The basic recipe is gluten-free, but always check packaged ingredients such as nutritional yeast and plant milk.
5. Can I prepare it ahead of time?
Yes, you can bake it a day ahead and refrigerate it until ready to serve.
6. How do I make it higher in protein?
Use high-protein tofu and serve the quiche with lentils, chickpeas, edamame, or another plant-based protein.
