This Vegan Crustless Zucchini Tomato Quiche is tender, savory, colorful, and packed with fresh vegetable flavor.
Zucchini and juicy tomatoes combine with creamy tofu, herbs, and garlic for a satisfying plant-based bake without a pastry crust.
It’s naturally crustless and lower in carbohydrates than traditional quiche, making it a great option for a light meal.
Can This Vegan Crustless Zucchini Tomato Quiche Support Weight Loss Goals?
It can fit into a balanced weight-management eating pattern because it uses vegetables and protein-rich tofu without a traditional pastry crust. The combination of vegetables and plant protein can make the dish satisfying while keeping portions manageable. Overall calories still depend on ingredients such as tofu and olive oil and on serving size.
Does This Vegan Crustless Zucchini Tomato Quiche Fit a High-Protein Lifestyle?
Yes, tofu provides a useful plant-based protein source, although this recipe is moderate rather than extremely high in protein. Zucchini and tomatoes contribute fiber and relatively few carbohydrates. The recipe contains approximately 7 g net carbs per serving and can be made more protein-rich by using extra-firm tofu or adding nutritional yeast. Serve it alongside beans or a lentil salad for an even higher-protein meal.
Why This Recipe Is Special
- 100% plant-based: No eggs or dairy are needed.
- Crustless: Skipping pastry keeps the recipe lighter.
- Vegetable-rich: Zucchini and tomatoes add color, flavor, and texture.
- Protein-friendly: Tofu provides plant-based protein.
- Easy meal prep: Slices store and reheat well.
My Personal Experience
- Creamy and savory
Blended tofu creates a surprisingly creamy quiche-like texture.
Garlic and nutritional yeast give the filling a delicious savory depth. - Fresh vegetable flavor
Zucchini adds tenderness while tomatoes bring juicy sweetness.
Fresh basil makes the finished dish taste bright and summery. - Perfect without a crust
I like that there’s no pastry to prepare or roll out.
The vegetables and creamy filling remain the focus. - Great for meal prep
The slices become firmer after cooling, making them easy to portion.
They reheat nicely for breakfast, lunch, or a light dinner.
Perfect For
Perfect for vegan breakfasts, brunches, light lunches, weeknight dinners, meal prep, summer gatherings, picnics, and plant-based low-carb meal plans.
Why You’ll Love This Recipe
- No crust required
You skip the time-consuming pastry preparation.
The filling bakes directly into a tender, sliceable quiche. - Plant-based protein
Silken or soft tofu gives the filling a creamy consistency while adding protein.
Nutritional yeast contributes extra savory flavor. - Fresh and colorful
Green zucchini and red tomatoes make every slice attractive.
Fresh herbs add another layer of flavor. - Easy to customize
Add spinach, mushrooms, bell peppers, or vegan cheese.
You can easily adjust the herbs and seasonings to your taste.
Common Mistakes to Avoid
- Using watery zucchini — Salt lightly and drain or pat zucchini dry before baking.
- Adding too much tomato juice — Remove excess seeds and liquid to prevent a watery quiche.
- Underbaking — The center should look set and firm rather than wet or jiggly.
- Slicing immediately — Rest for 10–15 minutes so the quiche can firm up properly.
Required Equipment
- 9-inch pie dish — Gives the quiche an even depth for consistent baking.
- Blender or food processor — Creates a smooth tofu filling.
- Large mixing bowl — Makes combining the vegetables and filling easy.
- Sharp knife — Allows clean, even vegetable slices.
- Paper towels or clean kitchen towel — Helps remove 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 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
Preparation Time: 15 minutes
Cooking Time: 40–45 minutes
Total Time: 1 hour
Servings: 6
Best Season: Summer
Total Calories: Approximately 180 calories 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 note: Use firm or extra-firm tofu if you prefer a firmer quiche. Press it well to remove excess moisture.
Directions
- Preheat: Heat oven to 190°C / 375°F. Lightly grease a 9-inch pie dish.
- Prepare zucchini: Arrange sliced zucchini on paper towels, sprinkle lightly with salt, and let sit for 10 minutes. Pat dry to remove excess moisture.
- Sauté 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 filling: Add tofu, nutritional yeast, plant milk, cornstarch, turmeric, garlic powder, thyme, pepper, and salt to a blender. Blend for 30–45 seconds, until smooth and creamy.
- Combine: Spread the cooked zucchini and onion across the pie dish. Add tomatoes, then pour the tofu mixture evenly over the vegetables.
- Bake: Bake at 190°C / 375°F for 40–45 minutes. The surface should look lightly golden and the center should be 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 and slice into six portions.
High-protein tip: Choose extra-firm tofu with a higher protein content and serve the quiche with a side of lentils, chickpeas, or edamame for a more protein-rich meal.
Nutrition Facts (Per Serving – Approximate)
- 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
Nutrition values are approximate and vary according to tofu, plant milk, vegetables, and nutritional yeast used.
Notes
- Storage: Refrigerate for up to 4 days in an airtight container.
- Reheating: Warm individual slices in a 175°C/350°F oven for 8–12 minutes or microwave for about 60–90 seconds.
- Allergy notes: Soy is present. Check nutritional yeast and plant milk labels 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 zucchini and tomatoes is key to a firm quiche.
Frequently Asked Questions
1. Can I make this quiche without tofu?
Yes, but tofu provides the creamy structure and protein, so a suitable vegan egg substitute would be needed.
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 when 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, 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.
