Here is an EatingWell take on a favorite seafood brunch dish that's usually dripping with saturated fat. Our version gets its richness from cottage cheese and yogurt, with a small amount of real Parmesan and Cheddar. We find that using just a little of a great-tasting cheese goes a long way in creating a full flavor. Source: EatingWell Magazine, March/April 1996

EatingWell Test Kitchen


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 350 degrees F. Coat a 10-inch pie pan or ceramic quiche dish with cooking spray.

  • Heat 1 teaspoon oil in large nonstick skillet over medium-high heat. Add onion and bell pepper; cook, stirring, until softened, about 5 minutes; transfer to a large bowl. Add the remaining 1 teaspoon oil to the skillet and heat over high heat. Add mushrooms and cook, stirring, until they have softened and most of their liquid has evaporated, 5 to 7 minutes. Add to the bowl with the onion mixture.

  • Place eggs, egg whites, cottage cheese, yogurt, flour, Parmesan, cayenne, salt and pepper in a food processor or blender; blend until smooth. Add to the vegetable mixture, along with crab, Cheddar and scallions; mix with a rubber spatula. Pour into the prepared baking dish.

  • Bake the quiche until a knife inserted in the center comes out clean, 40 to 50 minutes. Let stand for 5 minutes before serving.

Nutrition Facts

245 calories; total fat 9.5g 15% DV; saturated fat 3.9g; cholesterol 114mg 38% DV; sodium 670mg 27% DV; potassium 358mg 10% DV; carbohydrates 14.4g 5% DV; fiber 1.5g 6% DV; sugar 7g; protein 26.6g 53% DV; exchange other carbs 1; vitamin a iu 1028IU; vitamin c 29mg; folate 35mcg; calcium 234mg; iron 1mg; magnesium 18mg; thiaminmg.

Reviews (3)

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3 Ratings
  • 5 star values: 1
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 0
Rating: 2 stars
Like the old Bisquick Quiches This was easy to put together and adaptable. I used leeks and red peppers no mushrooms. Many reviewers said it lacked flavor but I think the critical missing ingredient was SALT. Even though the cheeses have salt 1/4 tsp. was inadequate. My main complaint is that it had a bread like texture using the 1/4 cup flour very few eggs (thus not very eggy) - so it tasted like a Bisquick type quiche. Personally I like something more authentic than this. Overall meh. Pros: Easy adaptable moderately tasty Cons: Bread like texture rather than eggy Read More
Rating: 5 stars
crustless Crab quiche My family liked this a lot. I think even better then crab cakes in some ways. Would serve to company any day. Good for any meal of the day too. Pros: easy to do -came out beautifully Cons: NULL Read More
Rating: 4 stars
Richness of Crab quiche belies healthfulness This crustless crab quiche came together in a snap. I followed the recipe nearly exactly: I used dungeness crab from Costco; a mix of orange yellow and red baby bell peppers; one thinly-sliced large leek in place of the onion; low-fat Greek yogurt; and fat-free small curd cottage cheese. Baby portabellas added dimension to the flavor profile as did extra-sharp cheddar. Baking time for me was 55 minutes. The result was creamy and full-flavored. This looks as yummy as it tastes especially with a little sweet paprika on top added just before serving. I brought this to my book group potluck and everyone raved. Serve it with a green salad for a healthy memorable meal. Even my 14 year old liked this! Pros: Rich flavorful great texture healthy company-worthy Cons: None - this recipe is a keeper! Read More