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Asparagus and Gruyère crustless quiche

A delicate asparagus quiche with a modest Gruyère finish.

By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
  • Confirm the quiche sets in 25 to 30 minutes
  • Photograph the finished quiche
Time
About 45 min
estimated
Serves
2
see below
Energy
370 kcal
per serving
Protein
31 g
per serving
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Not yet photographed. The panel names the dish’s main ingredients rather than showing a picture we have not taken.

Ingredients for 2 servings

2 servings

Check off ingredients as you go.

Contains eggs, milk. Check the labels on packaged ingredients:

  • Gruyère. Traditional Gruyère is made with animal rennet, so it is not vegetarian.

Cooking steps

  1. Heat the oven to 180°C / 350°F (160°C fan). Brush a small baking dish, about 18 by 13 cm, with the oil.

  2. Cut the asparagus tips off and set them aside. Slice the stalks finely and steam everything for 2 to 3 minutes, until just tender.

  3. Blend the eggs, cottage cheese and milk until smooth.

  4. Scatter the sliced stalks over the dish, pour the egg mixture over, then arrange the tips on top and scatter with the Gruyère.

  5. Bake for 25 to 30 minutes, until set in the centre with no liquid egg left. Scatter with the chives before serving.

    Cooked when: 71°C / 160°F in the centre. A food thermometer is the reliable way to tell.

The useful detail

Reserve asparagus tips for the surface and cut the stalks finely. Buried, the tips overcook and go grey; on top they keep their shape and are the first thing you see.

Make it work for you

One serving is Half the quiche, from a dish about 18 by 13 cm. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.

  • A vegetarian hard cheese instead of Gruyère

    Sharper and drier, and it makes the quiche vegetarian. Traditional Gruyère is made with animal rennet.

    Per serving: about 5 kcal less, about 1 g more protein, about 1 g less fat.

  • Low-fat cottage cheese

    A slightly lighter set.

    Per serving: about 15 kcal less, about 1 g less protein, about 2 g less fat.

  • Green beans instead of asparagus

    Firmer and less grassy; cut them into short lengths.

    Per serving: about 10 kcal more, about the same protein, about the same fat.

Estimated nutrition

Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.

A crustless quiche, so there is no pastry in the figures. Eggs and cottage cheese carry the protein and the Gruyère is a measured accent rather than the body of the dish.

Nutrition per serving
Energy370 kcal
Protein31 g
Fat23 g
of which saturates9 g
Carbohydrate8 g
of which sugars6 g
Fibre2 g
Sodium550 mg
Show calculation notes

Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.

Calculation, whole recipe
IngredientWeight usedSourceEnergyProtein
olive oil4.5 gFDC 171413Oil, olive, salad or cooking40 kcal0.0 g
asparagus150 gFDC 168389Asparagus, raw30 kcal3.3 g
eggs225 gFDC 171287Egg, whole, raw, fresh320 kcal28.1 g
cottage cheese150 gFDC 172179Cheese, cottage, creamed, large or small curd147 kcal16.7 g
milk62 gFDC 171267Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D31 kcal2.0 g
Gruyère40 gFDC 171242Cheese, gruyere165 kcal11.9 g
chives5 gFDC 169994Chives, raw2 kcal0.2 g
Whole recipeDivided by 2735 kcal62.2 g

Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.

Storage and reheating

In the fridge
Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Good cold from the fridge the next day.
In the freezer
Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
Reheating
Reheat until it reaches 74°C / 165°F, steaming hot throughout.

Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.

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