no crust quiche

this is my favorite brekkie meal prep for residency lately. when my days start at 0400 (sometimes 0345, hehe), i have to be able to grab my food and walk out the door. frozen meal prep helps me hit my macros and get those essential micronutrients in. you might think that picking things up is "just as good" but remember those grab and go foods from starbucks or the dining hall are often laden with additives, preservatives, and other ingredients that are known to drive obesity and hypertension. the same macronutrients do not equal the same nutrition.

the best way to take your health into your own hands is getting your hands dirty in the kitchen - cook your own food!

this recipe takes about 10 minutes to prep and 45 minutes to bake, and it's infinitely customizable. enjoy.

NO CRUST BREKKIE QUICHE: BASIC

🥚 10 whole eggs

🍳 5 cups egg whites

🫑 chopped vegetables of choice: I like kale

🧅 chopped herb of choice: I like green onion, chives, or cilantro

🧀 2 TB nutritional yeast (sub a greater quantity of cheese here if you're not too worried about calories)

🥓 +/- turkey bacon, chicken sausage, turkey sausage, or proscuitto - depending on your calorie/macro targets!

1. Preheat oven to 350F. Grease a 9 x 13 pan (glass or disposable aluminum foil) with avocado oil, olive oil, or butter (I like this avo oil spray which does not contain any chemical propellants).
2. Combine all ingredients in a bowl with a whisk. Pour into pan.
3. Bake 45-55 minutes or until set. Let cool to room temperature. Slice into 10 slices. Freeze in meal prep containers, labeled - I use these ones (I know disposable sucks but that's life for me right now). I like to defrost overnight and heat in the microwave for 1:30 prior to eating!

2 slices is what I eat for brekkie daily with 2 slices of keto bread or a keto bagel, plus a piece of fruit (I eat that last to avoid spiking insulin). this yields about 600 kcal, and 60 g protein.