Here is one we want to give a try soon from pinchofnom.com.
Reference Link:
Caramelised Onion Quiche | Slimming & Weight Watchers Friendly:

• 10MINS
• 40MINS
• Serves 8
• 164KCAL

It’s hard to beat a delicious crustless quiche and we think this slimming friendly Caramelised Onion Quiche is one of our best yet!

Also in these categories:

Easy Peasy

NutritionPer Serving

• Calories164
• Carbs5.5g
• Protein15g
• Fat9.1g
• Saturates4.2g
• Sugars4.1g

Your dishes

You’re amazing, look at the Caramelised Onion Quiche dishes you’ve made…

For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!

According to some chefs, there are over 100 ways of preparing eggs, and one of our favourites is baking them into a lean, delicious crustless quiche!

Shop bought varieties usually include a shortcrust pastry at the bottom, and by removing this we’ve created a filling, tasty quiche for a portion of the calories. Quiche is so versatile and you can add whatever fillings you have to hand. Leftover veggies in the fridge? Pop them in a quiche and you have a quick and simple lunch sorted. 

We’ve used sweet caramelised onion in this recipe to balance the sharpness of the mature cheese. You can enjoy it hot or cold with your favourite sides: why not try cold with a fresh salad, or hot with crispy homemade chips for a hearty dinner?

We recommend using a 24cm flan dish for this recipe.

What diets is this Caramelised Onion Quiche suitable for?

This Caramelised Onion Quiche recipe is suitable for vegetarian and gluten free diets.

Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.

Do you need any special ingredients to make Caramelised Onion Quiche?

We’ve used a blender to get a smooth cheese and egg mixture before baking. This step is essential to avoid a lumpy quiche! All of the ingredients you need for this recipe can be found in the supermarket.

Hints & Tips

Below we added some of our communities most common hints and tips.
We hope you find them useful.

Very easy to make

Have to be patient with the onions, to allow them to caramalise properly.

Individual quiches for parties!

Instead of a large quiche I made mine in individual silicone cup cake cases. Much easier for people to add to their plate from a buffet table.

Caramelise your onions over a low heat for as long as you need. They are so tasty. It really brings out the flavour and makes the quiche taste amazing!

A few helpful hints.

I don’t have a blender so I used my stick one and it worked just as good. I also used English mustard as I had that in the cupboard and left out the balsamic vinegar as I didn’t have any.

No quiche dish?

I’d put off making this recipe as I had no quiche dish, and decided to use a cake tin instead. It works just as well and the quiche came out easily still

SEND US a HINT & TIP,
Or QUOTE for this recipe

THANKS


we have your picture

The process

• Check
  Now we have your Hint & tip
  
  we’ll check them over.

• Review
  We’ll review your Hint & Tip, and see if its suitable to use on the website.

Your details

• Name: %name%
• Recipe: %recipeName%

YOUR HINTS & TIPS

Your “QUOTE”

SWAG!

Due to the large number of submissions we recieve we’re afraid we’ll only inform you if we use it on the Recipe page – then we’ll send you some swag…

(Please remember others may of had the same idea as you!)

Close

‘Absolutely unreal! I was dubious to try this as the pastry is usually my favourite part of a quiche, but this is so full of flavour so the pastry is not missed at all!’

Emma Brown

This post contains affiliate links: what this means

You’ll need a 24cm flan dish like this one from Amazon.

Use a blender like this Nutribullet to get a really smooth cheese and egg mixture.

How many calories are in this Caramelised Onion Quiche?

There are 164 calories per portion in this Caramelised Onion Quiche, which means it falls into our Everyday Light category. 

To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment!

This Caramelised Onion Quiche is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers. As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

Step 1

Preheat the oven to 160ºC.

Step 2

Spray the frying pan with low calorie cooking spray and sauté the onions over a medium to low heat until caramelised. This may take up to 15 minutes, but don’t try to rush. You need to cook them long and slow to release the natural sweetness and flavours.

Step 3

When soft and starting to brown around the edges, add a good pinch of salt and the balsamic vinegar, stir and allow a few seconds for the vinegar to evaporate.

Step 4

While the onions are cooking, place the cottage cheese, mustard and 2 tbsp of water in a blender and blitz until smooth.

Step 5

Place the eggs, cottage cheese mix and grated cheddar in a bowl and stir in the cooked onions.

Step 6

Spray a 24cm quiche dish with low calorie cooking spray. Place the quiche dish on a large baking tray. This will make it easier to get in and out of the oven and avoid spillages!

Step 7

Season the quiche mixture with some salt and freshly ground pepper and carefully pour into the dish.

Step 8

Cook in the oven for 20-25 minutes. 

Step 9

Serve whilst still warm, with your choice of accompaniment or cool and refrigerate and serve cold with lots of crisp salad.

What could I serve with this Caramelised Onion Quiche?

You can serve this quiche with your favourite slimming friendly sides, or serve as part of a picnic!

How do you know when Caramelised Onion Quiche is cooked?

You should cook this Caramelised Onion Quiche until the cheese is golden and bubbling. This will take around 25 minutes.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe. 

How long can you keep Caramelised Onion Quiche in the fridge?

Once you’ve put it out, ideally you should eat it within 4 hours.

If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill.  You can keep leftovers of Caramelised Onion Quiche in the fridge for approximately 3 days or so. 

Can I freeze Caramelised Onion Quiche?

Yes you can! This recipe can be frozen, but please remember to do the following;

• Freeze in individual portions as soon as it is cold enough.
• Use a container or bag that is suitable for freezing.

Don’t forget to add a label with what it is, and on what date you put it in the freezer! 

How do I reheat Caramelised Onion Quiche?

From chilled: Place in a microwave proof container with loosely fitting lid and heat for around 3 minutes until piping hot.

From frozen: Allow to defrost, and reheat as above.

ORDER Our NEW cookbook Slow Cooker NOW

Caramelised Onion Quiche

It’s hard to beat a delicious crustless quiche and we think this slimming friendly Caramelised Onion Quiche is one of our best yet!

• Prep Time

  10
  MINS

• Cook Time

  40
  MINS

• KCals
  164
• Carbs
  5.5G

Instructions

1. Pre-heat the oven to 160ºC.
2. Spray the frying pan with low calorie cooking spray and sauté the onions over a medium to low heat until caramelised. This may take up to 15 minutes, but don’t try to rush. You need to cook them long and slow to release the natural sweetness and flavours.
3. When soft and starting to brown around the edges, add a good pinch of salt and the balsamic vinegar, stir and allow a few seconds for the vinegar to evaporate.
4. While the onions are cooking, place the cottage cheese, mustard and 2 tbsp of water in a blender and blitz until smooth.
5. Place the eggs, cottage cheese mix and grated cheddar in a bowl and stir in the cooked onions.
6. Spray a 24cm quiche dish with low calorie cooking spray. Place the quiche dish on a large baking tray. This will make it easier to get in and out of the oven and avoid spillages!
7. Season the quiche mixture with some salt and freshly ground pepper and carefully pour into the dish.
8. Cook in the oven for 20-25 minutes. 
9. Serve whilst still warm, with your choice of accompaniment or cool and refrigerate and serve cold with lots of crisp salad.

Looking for Slimming World Syns or Weight Watchers (WW) Points?

With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website – referring to your individual plan or advice from your consultant is always going to give the most accurate results.

—

We agreed with Slimming World to remove their trademarked terms from our website

Find out why here

Love this Caramelised Onion Quiche recipe? Tag us!

ORDER Our NEW cookbook Slow Cooker NOW

If you like these…try these

• 30MINS
• 336KCal

• 25MINS
• 176KCal

Our newsletter

Get the latest pinch

Jeannie notes.. Above is curated for evaluation and recommendation from pinchofnom.com

Read full article here:
Caramelised Onion Quiche | Slimming & Weight Watchers Friendly

reco low-cal