Vegan Crustless Zucchini Tomato Quiche 

This vegan crustless zucchini tomato quiche is a delicious, egg-free twist on the classic savory pie. Packed with fresh vegetables, herbs, and a creamy chickpea flour or tofu-based filling, it’s light yet satisfying—perfect for breakfast, brunch, lunch, or a light dinner. Skipping the crust makes it quicker, lower in carbs, and gluten-free friendly. The combination of tender zucchini, juicy tomatoes, and savory seasonings delivers Mediterranean-inspired flavors in every bite.

Ingredients (Serves 4–6)

For the Filling:

• 1 medium or 2 small zucchinis, thinly sliced or diced
• 1 cup cherry tomatoes, halved (or 1–2 medium tomatoes, sliced)
• 1 small onion or shallot, finely chopped
• 2–3 cloves garlic, minced
• 1–2 cups fresh spinach or baby greens (optional, for extra nutrition)
• 1 tablespoon olive oil or avocado oil

For the Vegan “Egg” Base:

• 1 (14–16 oz) block firm or silken tofu, drained (or 1 cup chickpea flour + 1¼ cups plant-based milk for a lighter version)
• ½–¾ cup unsweetened plant-based milk (almond, oat, or soy)
• 2–3 tablespoons nutritional yeast (for cheesy flavor)
• 1 tablespoon cornstarch or arrowroot powder (for binding)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon turmeric (for color)
• ½ teaspoon black salt (kala namak, for eggy flavor—optional but recommended)
• 1 teaspoon dried oregano or Italian herbs
• Salt and black pepper, to taste
• Fresh basil or parsley, chopped (for garnish)

Optional Add-Ins:

• ¼ cup vegan cheese shreds (for extra meltiness)
• Red pepper flakes for mild heat
• Sliced olives or mushrooms

Instructions

1. Preheat the oven: Set your oven to 375°F (190°C). Lightly grease a 9-inch pie dish or baking dish with oil.
2. Sauté the vegetables: Heat the oil in a skillet over medium heat. Add the chopped onion and garlic; sauté for 2–3 minutes until fragrant. Add the zucchini slices and cook for 4–5 minutes until slightly tender. Stir in the spinach (if using) until wilted. Remove from heat and mix in the halved cherry tomatoes. Season with salt and pepper.
3. Prepare the vegan base: In a blender or food processor, combine the drained tofu, plant milk, nutritional yeast, cornstarch, garlic powder, onion powder, turmeric, black salt, and herbs. Blend until smooth and creamy. (If using chickpea flour version: Whisk chickpea flour with plant milk and seasonings until lump-free.)
4. Assemble: Spread the sautéed vegetables evenly in the prepared pie dish. Pour the blended vegan mixture over the top, gently stirring to distribute. Top with extra tomato slices or vegan cheese if desired.
5. Bake: Bake for 35–45 minutes, or until the center is set and the top is lightly golden. Let it cool for 10 minutes before slicing—this helps it firm up.
6. Serve: Garnish with fresh herbs and enjoy warm or at room temperature.

Prep time: 15 minutes Cook time: 40–45 minutes Total time: About 1 hour

Nutritional Facts (Approximate per Serving, for 6 servings)

• Calories: 150–220 kcal (depending on exact ingredients and tofu vs. chickpea base)
• Protein: 8–12g (plant-based and complete with nutritional yeast)
• Total Fat: 8–12g (healthy fats from oil and tofu)
• Carbohydrates: 10–15g
• Dietary Fiber: 3–5g
• Key micronutrients: High in Vitamin C (from tomatoes), Vitamin K and antioxidants (zucchini), iron, and B vitamins (nutritional yeast).

Note: Values are estimates. This dish is naturally low-calorie, high-fiber, and cholesterol-free.

Health Benefits

• Weight Management: Low in calories and carbs with high fiber and water content from zucchini and tomatoes, helping you feel full without heaviness.
• Heart and Anti-Inflammatory Support: Zucchini and tomatoes provide potassium, lycopene, and antioxidants that support cardiovascular health and reduce inflammation.
• Plant-Powered Nutrition: Tofu or chickpea flour offers protein; nutritional yeast adds B12 (if fortified) and a cheesy taste without dairy.
• Digestive Health: Rich in fiber for gut regularity and prebiotic benefits.
• Blood Sugar Friendly: The balanced macros and lack of refined sugars make it suitable for many diets.

It’s 100% vegan, gluten-free (with GF choices), and packed with veggies for a nutrient-dense meal.

Tips and Variations

• Make it Ahead: Bake in advance and refrigerate for up to 4 days. Reheat in the oven or microwave.
• Texture Tips: For a firmer set, add a bit more cornstarch. Don’t skip the resting time after baking.
• Variations: Add mushrooms, bell peppers, or kale for more veggies. For a soy-free version, rely on the chickpea flour base. Spice it up with curry powder for an Indian twist.
• Storage: Store leftovers in an airtight container in the fridge. It freezes well—slice and wrap individually.
• Serving Size: Great for meal prep; cut into wedges for easy grab-and-go portions.

Serving Suggestions

Pair with a fresh green salad, roasted potatoes, or a bowl of soup. Serve warm for brunch with fruit on the side, or enjoy cold as a picnic option. It’s excellent alongside vegan sausage or a simple grain bowl for a heartier meal.

This Vegan Crustless Zucchini Tomato Quiche proves that plant-based eating can be comforting, elegant, and easy. Give it a try for your next gathering or weekly meal prep—you’ll love the fresh flavors and how nourished you feel afterward! 🌿🍅🥒