Easy Low-Carb & Low-Calorie Crustless Cauliflower-Eggplant Quiche

Effortless meal prep meets gut-friendly, high-protein dishes with this crustless quiche, which combines roasted eggplant and cauliflower into a veggie-packed powerhouse. It's low-carb, low-calorie, and anti-inflammatory, making it ideal for busy days. Infused with gentle chicken flavors for comforting depth, this dish is a functional food success, promoting steady energy and satiety without feeling heavy.

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Recipe

Number of servings: 4

Calories per serving: ~145 kcal

Prep time: 20 minutes active (plus 1 hour total including roasting and baking)

Difficulty level: Super easy

Easy Low-Carb & Low-Calorie Crustless Cauliflower-Eggplant Quiche

Ingredients

• 1 medium eggplant (about 450 g)

• 2 cups cauliflower florets (about 200 g)

• 5 large eggs

• ½ cup milk (or water or plant-based milk like almond or oat for a lighter, dairy-free option)

• 2 oz (55 g) queso panela, crumbled (or alternatives like feta, ricotta, or cottage cheese for similar creamy texture)

• 1 tsp Osem chicken consommé powder (adjust to taste)

• ¼ tsp black pepper

• Salt, only if needed (the consommé and cheese bring plenty of savoriness)

• Halved cherry tomatoes and a sprinkle of coarse salt, for garnish (optional, adds fresh brightness and a trendy crunch)

Instructions

1. Preheat your oven to 400°F (200°C). Place the whole eggplant on a baking sheet and roast for 35–40 minutes until soft and collapsed. Let cool slightly, then slice open, scoop out the flesh, discard the skin, and mash lightly with a fork, pressing out excess liquid if watery.

2. While the eggplant roasts, steam or microwave the cauliflower florets for 5–6 minutes until very soft, then mash gently or chop into small pieces.

3. In a large bowl, whisk the eggs with the milk (or alternative). Stir in the chicken consommé powder and black pepper.

4. Fold in the mashed cauliflower, roasted eggplant, and crumbled cheese until evenly combined.

5. Grease a 9-inch pie dish, pour in the mixture, and bake at 350°F (175°C) for 35–40 minutes until the center is set and the top is lightly golden.

6. Cool for 5–10 minutes, then garnish with halved cherry tomatoes and coarse salt before slicing for that extra pop of seasonal flavor.

Storage Instructions

Cool the quiche completely, cover tightly, and refrigerate for up to 3 days. Reheat gently in the microwave (30–60 seconds per slice) or oven at 300°F (150°C) for 10 minutes to maintain its soft texture. For longer storage, slice and freeze individually in airtight wraps, then thaw overnight in the fridge before reheating.

Nutritional Information Per Serving

• Calories: ~145 kcal

• Protein: ~11 g (egg and cheese-powered for muscle support and fullness, key in high-protein trends)

• Fat: ~8 g (healthy sources from eggs and cheese, avoiding processed oils)

• Carbohydrates: ~7 g (naturally low, fitting low-carb and GLP-1-friendly diets)

• Fiber: ~3 g (from cauliflower and eggplant, promoting gut health and digestion)

• Key micronutrients: Vitamin C (~20% DV from cauliflower for immune boost), potassium (~10% DV from eggplant for heart health), calcium (~15% DV from cheese for bone support), folate (from veggies for cellular repair and energy)

Roast Eggplant

Prep Cauliflower

Prep Cauliflower

Prep Eggplant

Prep Eggplant

Mash veggies

Mash veggies

Mix wet ingredients

Mix wet ingredients

Mix everything

Mix everything

Put in baking dish

Decorate if you'd like

Bake

Enjoy

Consider purchasing this Consomme:

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Prompt

Here's how I used ChatGPT to prompt this "Easy Low-Carb & Low-Calorie Crustless Cauliflower-Eggplant Quiche" recipe:

Note - this post is slightly TMI, as I was looking for something to ease my suffering of a stomach bug.

I asked for something which wouldn't make me feel worse:

so i have been with a stomach virus for a few days and my stomach is really sensitive. When I break my fast with a salad with a ton of fiber (3 cups raw spinach, bell pepper, sauerkraut), my stomach really aches 2-3 hours after. for lunch today I want something lighter on the stomach, but still low calorie and high protein if possible. I have a lot of cauliflower florets. I was thinking about making something with that and maybe egg, raw cauliflower, or cooked, that is quick to make and won't bother my stomach as much. Any ideas?

ChatGPT gave me some advice and a few ideas:

Given your stomach is still sensitive from the virus, raw cauliflower is probably not your best friend right now—raw cruciferous veggies are notorious for gas and bloating. Cooked is much gentler. Since you want light, quick, high protein, and not too calorie-heavy, here are a few ideas you could do with your cauliflower + egg:

1. Cauliflower Egg Scramble (gentle and quick)

• Steam or microwave the cauliflower florets until very soft (5–6 minutes).

• Mash them lightly with a fork so they resemble soft rice.

• In a skillet, cook them briefly with a touch of butter or olive oil.

• Add 2 beaten eggs (or egg whites for even higher protein/lower fat) and scramble together.

• Season with a little salt—skip heavy spices for now.

• Optional gentle add-ins: a spoon of cottage cheese or a bit of shredded mild cheese for creaminess.

2. Cauliflower Egg Drop Soup (soothing)

• Simmer cauliflower florets in chicken or vegetable broth until very tender.

• Whisk 1–2 eggs, then slowly drizzle into the hot broth while stirring to form silky ribbons.

• Season lightly with salt.

• This will be warm, hydrating, and much easier on your stomach than a raw salad.

3. Cauliflower Mash with Poached Egg

• Boil or steam cauliflower florets until soft, then mash with a fork (you can add a spoon of Greek yogurt if tolerated).

• Top with a gently poached or soft-boiled egg.

• Drizzle with a little olive oil for extra calories without heaviness.

These are all light on fiber compared to raw spinach/sauerkraut, high protein with the eggs, and easier on digestion.

👉 Do you want me to also suggest a prep for the next couple of days that keeps well in the fridge, so you don’t have to cook from scratch while still recovering?

I was curious about the caloric value and also wanted to maybe use an eggplant I had sitting in my fridge:

calories? also is eggplant a good thing? if I am looking to feel full with least calories

ChatGPT explained:

Let’s break this down for you:

Calories (approximate)

• Cauliflower (1 cup, cooked): ~25 kcal, 2 g protein, 2 g fiber

• Egg (1 large): ~70 kcal, 6 g protein

• Egg white (1 large): ~15 kcal, 3.5 g protein

• Olive oil / butter (1 tsp): ~40 kcal (but you can skip or keep very minimal if you want ultra-light)

So if you do something like 2 cups cauliflower + 2 eggs (scramble version):👉 ~190 kcal, 14 g protein, 4 g fiber

If you swap 1 whole egg for 2 egg whites:👉 ~170 kcal, 16 g protein, 4 g fiber

Still very filling for under 200 calories.

Eggplant vs. Cauliflower

• Eggplant (1 cup cooked): ~35 kcal, 2.5 g fiber, 0.8 g protein

• Cauliflower (1 cup cooked): ~25 kcal, 2 g fiber, 2 g protein

Eggplant is super low calorie too, but it tends to absorb oil like a sponge if you sauté or roast it—suddenly that 35 kcal cup becomes 150+ kcal without noticing. Steamed or grilled without much oil keeps it light, but cauliflower has a bit more protein and feels denser.

👉 For fullness at least calories:

• Cauliflower wins, especially steamed or boiled (bulky, fibrous, mild).

• Eggplant is still a good option, but only if you keep the oil under control.

If your stomach is still tender, steamed cauliflower mash or egg drop soup will likely sit better than eggplant, since eggplant can be harder to digest (especially the skin).

Do you want me to sketch a super low-calorie, high-protein cauliflower + egg meal plan for the next 2–3 days while your stomach recovers? That way you can rotate without worrying each time.

I was pretty adamant about the eggplant:

if I roast the eggplant in the oven without oil? and just mash it?

ChatGPT said it's a good idea:

Yes — roasting eggplant in the oven without oil works really well, and if you scoop out the flesh and mash it, you basically get a super low-calorie, filling base.

Here’s how it compares and how to do it:

Roasted Eggplant (no oil)

• 1 medium eggplant (~450 g raw) → after roasting and scooping flesh, you’ll have ~2 cups of mash.

• Calories: ~90 kcal total.

• Protein: ~3–4 g.

• Fiber: ~8–9 g.

• Basically a huge bowl for under 100 calories.

Digestibility

• Roasting softens it a lot, making it gentler than raw or sautéed.

• The skin is what can sometimes bother sensitive stomachs → you can peel it or just scoop the inside and discard skin if your gut is still touchy.

What to do with it

• Plain mash: just add salt (and maybe a squeeze of lemon if your stomach can handle acidity).

• High protein version: stir in Greek yogurt or cottage cheese for creaminess + protein.

• Egg version: top the mash with a poached egg or stir in scrambled egg (like a softer version of baba ghanoush with egg).

👉 Compared to cauliflower, it’s lower in protein but higher in fiber and “bulk.” So it’s great for fullness with barely any calories, but cauliflower + egg will give you more protein and satiety from that angle.

Would you like me to give you a cauliflower-egg vs eggplant-egg mash head-to-head recipe so you can pick whichever sits best in your stomach on a given day?

I wasn't feeling the egg-whites:

can you suggest a few dishes? I don't want just egg whites, seems like a waste, so the entire egg. Ideally cauliflower and eggplant and egg. A little cheese is ok, but only if it makes sense. I have part skim queso panela

ChatGPT gave me a few solid ideas:

Got it — you want whole eggs (smart move, the yolk is nutrient-dense and satisfying), with cauliflower + eggplant as your main veggies, and queso panela if it adds flavor without weighing things down. Here are a few gentle but filling dishes that fit what you described:

1. Cauliflower–Egg Scramble with Roasted Eggplant Mash

• Roast an eggplant whole until very soft (no oil). Scoop out flesh and mash.

• Steam cauliflower florets until tender, then lightly mash or chop.

• In a skillet, scramble 2 whole eggs with the cauliflower.

• Serve the eggs over a bed of roasted eggplant mash.

• Crumble a little queso panela on top for saltiness.👉 High protein, warm, and easy to digest.

2. Eggplant–Cauliflower “Baba Bowl” with Poached Egg

• Roast eggplant, mash with a pinch of salt.

• Steam cauliflower and mash separately (you can mix in a spoon of Greek yogurt if you want creaminess).

• Put both mashes in a bowl side by side.

• Top with 1–2 poached eggs.

• Optional: a few cubes of queso panela for a mild cheese accent.👉 Like a Mediterranean-style bowl, but stripped down and gut-friendly.

3. Cauliflower–Egg Frittata with Eggplant Layer

• Roast eggplant slices (no oil).

• Steam and chop cauliflower.

• In an ovenproof pan, layer roasted eggplant slices on the bottom, add cauliflower, then pour over 3 beaten eggs.

• Sprinkle a small amount of crumbled queso panela.

• Bake until set.👉 Great for making ahead, can be eaten warm or cold, portable.

4. Warm Eggplant–Cauliflower Soup with Egg Drop

• Simmer cauliflower florets and roasted eggplant flesh in chicken or veggie broth until soft.

• Puree until smooth.

• While hot, drizzle in 1–2 whisked eggs, stirring gently to make egg ribbons.

• Top with a little grated panela if you like.👉 Hydrating, soothing, and still gives good protein.

5. Roasted Eggplant–Cauliflower Hash with Fried Egg

• Roast cauliflower florets + eggplant cubes together (dry roast, or tiniest spray of oil).

• Chop finely once tender.

• Serve topped with a fried or sunny-side-up egg.

• Sprinkle with queso panela crumbles.👉 Simple, hearty, and gives a nice “hash” vibe without potatoes.

All of these are under ~250 calories per serving with 12–20 g protein, depending on how many eggs you use and how much cheese you add.

Do you want me to run the nutrition breakdown (calories, protein, carbs, fat, fiber) for each of these 5 so you can see which gives the most satiety for the calories?

I was done talking in circles, I knew what I wanted:

how about some crustless quiche/pie instead? with little/no flour or almond flour? For spice salt pepper or even some Osem chicken Consomme 

ChatGPT answered:

Yes — a crustless quiche is perfect here: light on the stomach, protein-rich, and you can bulk it up with cauliflower + eggplant without flour or almond flour. Using Osem chicken consommé instead of heavy spices is a smart move for your sensitive stomach — it’ll give flavor without harshness.

Here are a few versions you could do:

1. Crustless Cauliflower–Eggplant Quiche

• Base prep:

  • Steam cauliflower florets until very soft, then chop or mash lightly.

  • Roast eggplant (whole, no oil) → scoop out flesh, drain a bit if watery.

• Egg mix:

  • Beat 4–5 eggs with ½ cup milk (or water if you want lighter).

  • Season with salt, pepper, or 1 tsp Osem chicken consommé powder.

• Assembly:

  • Mix cauliflower + eggplant into the eggs.

  • Add 2–3 oz crumbled queso panela (it won’t melt gooey, but adds a salty bite).

  • Pour into a greased pie dish.

• Bake: 350°F (175°C) for ~35–40 min until set.👉 Yields 4 servings, each ~120–150 kcal, 9–10 g protein.

2. Mini Cauliflower–Egg “Pie Bites” (muffin tin style)

• Same as above but pour into greased muffin tin cups.

• Bake 15–20 min.

• Great if you want portion control and easy reheating.

3. Creamy Eggplant–Cauliflower Frittata Style

• Instead of mixing eggplant into the batter, spread roasted eggplant flesh on the bottom of the dish like a soft “layer.”

• Mix cauliflower + egg + consommé + panela, pour on top.

• Bake until golden.👉 You get a layered, lasagna-like vibe with only veggies + egg.

Tips for gentleness

• Avoid raw onion, garlic, or spicy peppers until your stomach is fully calm.

• If you want more creaminess: a spoon of Greek yogurt or ricotta in the egg mix works well (but optional).

• Panela is mild, so it won’t overwhelm.

Do you want me to write out a full detailed recipe (with nutrition breakdown) for the big version (family-style quiche) or the muffin tin version?

I liked the first option:

can you create a full recipe for option #1?

ChatGPT gave me what I requested:

Here’s a gentle but filling Crustless Cauliflower–Eggplant Quiche built exactly around what you asked for — light on the stomach, high in protein, no crust, flavored with Osem chicken consommé.

Crustless Cauliflower–Eggplant Quiche

Ingredients (4 servings)

• 1 medium eggplant (~450 g)

• 2 cups cauliflower florets (~200 g)

• 5 large eggs

• ½ cup milk (or water if you want extra light)

• 2 oz (55 g) queso panela, crumbled

• 1 tsp Osem chicken consommé powder (or to taste)

• ¼ tsp black pepper

• Salt only if needed (the consommé + panela already add some)

Instructions

1. Prep the eggplant

   • Roast the whole eggplant on a baking sheet at 400°F (200°C) for ~35–40 minutes, until soft and collapsed.

   • Cool slightly, then cut open and scoop out the flesh. Discard the skin.

   • Lightly mash the flesh with a fork, pressing out extra liquid if it’s watery.

2. Prep the cauliflower

   • Steam or microwave florets until very soft (5–6 minutes).

   • Mash gently with a fork or chop small.

3. Make the egg base

   • In a large bowl, whisk eggs with milk (or water).

   • Stir in consommé powder and pepper.

4. Assemble

   • Stir the mashed cauliflower, roasted eggplant, and crumbled queso panela into the eggs.

   • Pour into a greased 9-inch pie dish.

5. Bake

   • Bake at 350°F (175°C) for 35–40 minutes, until center is set and the top is slightly golden.

   • Let cool 5–10 minutes before slicing.

Nutrition (per serving, ¼ of quiche)

• Calories: ~145 kcal

• Protein: ~11 g

• Fat: ~8 g

• Carbs: ~7 g

• Fiber: ~3 g

Storage Instructions

Cool completely, cover, and refrigerate for up to 3 days. Reheat gently in the microwave or oven.

👉 This version is very forgiving. You could add another ounce of panela for richness (adds ~25 kcal per serving), or swap the milk for unsweetened soy/almond milk to keep it lighter.

Would you like me to also sketch a variation that’s even more “fluffy,” like a souffle-style quiche using whipped eggs + cauliflower mash? That would feel super light on the stomach but still filling.

I had a question about baking/roasting the eggplant:

do I need to stab the eggplant with a fork when roasting? Or is it better as whole?

ChatGPT:

Good question 👌

For eggplant, it depends on the method:

• Whole, unpierced eggplant:

  • If you roast at 375–400°F on a tray, you don’t need to stab it. The skin will balloon a bit, but it won’t burst (eggplant flesh has a lot of water, not the same as a potato).

  • This method actually keeps the flesh creamier and moister — perfect for scooping and mashing later.

• Pierced with a fork:

  • People sometimes do this if cooking directly over an open flame or grill, where steam builds faster and could cause splitting.

  • In the oven, piercing just makes it leak liquid onto your tray and can dry it out more.

👉 For your quiche: roast it whole, unpierced. Then scoop out the silky flesh once it collapses.

Do you want me to give you a shortcut microwave/oven combo method for when you don’t want to wait 40 minutes?

Lastly, wanted it to look nicer and taste better:

I sprinkled halved cherry tomatoes and coarse salt on top just to make it prettier and richer on flavor

ChatGPT practically called me a genius:

Perfect! That’s a great idea — the cherry tomatoes will add a bit of sweetness and juiciness without upsetting your stomach, and the coarse salt will bring out the natural flavors.

A few tips to keep it gentle:

• Slice the tomatoes in halves or quarters so they roast quickly and don’t release too much liquid into the quiche.

• If they get very watery, you can gently blot excess juice before serving so the quiche doesn’t get soggy.

• Baking them on top will also give a slight caramelized flavor that makes the dish feel richer without adding heavy fat.

It’s basically a mild, visually appealing, and flavorful upgrade — all gut-friendly.

If you want, I can suggest a tiny finishing trick to make the top look glossy and professional without adding oil or cream.

Scroll to the top or click the link below for the final recipe.

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