Arugula Crustless Quiche
Breakfast  |  Keto

Arugula Crustless Quiche

Brigid Titgemeier Headshot
by: Brigid Titgemeier MS, RDN, LD, IFNCP  |  March 3, 2022

Starting your day with a protein-rich low glycemic breakfast like this arugula crustless quiche can set the tone for the day. Having a protein rich breakfast helps to decrease blood sugar fluctuations throughout the rest of the day, increases satiety and helps to improve energy. Even if you are incorporating an overnight fast, you want to break your fast with a meal and packed with additional nutrients!


This recipe has a delicious flavor profile with the caramelized vegetables and basil combination. It can be perfect for a weekend brunch with family or something that you can meal prep on the weekends for a quick grab and go breakfast during the week. The recipe is gluten-free and dairy-free and rich in vegetables!

In the last 2.5 years Brigid & our team of dietitians have helped 20,000 people incorporate blood sugar balancing meals into their weeks to drastically improve their health. Our blood sugar balancing recipe formula helps really move the needle with your health and all recipes are also easy and delicious. We've compiled hundreds of blood sugar balancing recipes into our meal planning and coaching program, The Being Collective, to help you do the same. By joining The Being Collective, you'll create a weekly plan for you and/or your family (or use one of the pre-made plans created by Brigid & our dietitians) with recipes that are blood sugar balancing, an automated grocery list and a meal prep plan. You can filter based on your personal dietary needs too. The goal is to help you be more consistent but not have to put much thought into it. We'd love for you to join the community!

Arugula Crustless Quiche

Arugula Crustless Quiche

4 persons
Prep time
20 minutes
Cook time
30 minutes


1 tbsp avocado oil
1 c yellow onion, diced
1 garlic clove, minced
1 c bell pepper, chopped
1 large red tomato, diced
2 c arugula
1 tbsp fresh basil
10 eggs
¼ c unsweetened almond milk
½ tsp crushed red pepper flakes
1 tbsp garlic powder
2 medium avocados
dash of salt
dash of black pepper

Optional: pinch of dried rosemary


Preheat oven to 350 F.
In a large skillet add avocado oil and heat over medium heat.
Add onion, garlic and bell peppers.
Once the onion starts to caramelize, add tomatoes.
After 2 minutes, add arugula and basil and cook all vegetables for another 3 minutes.
Pour vegetable mixture into a 9x11 baking dish.
Pat vegetables with a paper towel to remove excess water.
In a medium size bowl, whisk eggs, nut milk, red pepper flakes, garlic powder, salt, and black pepper.
Pour egg mixture over the vegetables in the baking dish.
Place in the oven for 25-30 minutes. Serve each quiche with 1/3 of an avocado.

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