High-Protein Asparagus and Bacon Crustless Quiche

Instructions

1. Prep the Oven: Preheat your oven to 200°C (180°C Fan / 400°F / Gas Mark 6).

2. Sauté the Base: Mist a non-stick frying pan with cooking oil spray over medium-high heat. Add the diced onion and trimmed bacon. Cook until the onions are translucent and the bacon is slightly golden. Remove from the pan and set aside.

3. Steam the Asparagus: In the same pan, add the chopped asparagus with a splash of water. Cover with a lid and steam for approximately 4 minutes until tender-crisp. Drain any excess liquid thoroughly.

4. Blend the Filling: Place the fat-free cottage cheese, eggs, and grated Parmesan into a food processor or blender. Blend until completely smooth. Season with a pinch of salt and plenty of black pepper.

5. Assemble: Lightly grease a quiche dish or deep tart tin with cooking spray. Spread the bacon, onion, and asparagus evenly across the bottom. Sprinkle the grated cheddar (or Red Leicester) over the vegetables.

6. Combine: Pour the blended egg mixture over the fillings. Use a wooden spoon to gently stir the ingredients so they are evenly distributed.

7. Bake: Place in the center of the oven and bake for 35–45 minutes. The quiche is ready when the center is set and the top is beautifully golden brown.

8. Cool and Serve: Allow the quiche to sit in the dish for 10 minutes before slicing. This helps the slices hold their shape.

Healthy Cooking Tips

• Make it Vegetarian: Simply omit the bacon or swap it for smoked tofu or vegetarian bacon strips.

• Storage: This quiche keeps perfectly in the fridge for up to 3 days. It can be enjoyed hot or cold, making it a “grab-and-go” breakfast favorite.

• Serving Suggestion: Serve alongside a large crisp green salad or roasted balsamic tomatoes for a complete, filling meal.