Go Back Email Link
–+ servings
Knife lifting sfougato in cast iron skillet.
Print Recipe
5 from 3 votes

Sfougato - Greek Crustless Zucchini Quiche Recipe

Sfougato is a great dish to try for breakfast, brunch, or a light lunch! This crustless zucchini quiche is low carb, loaded with veggies and protein to fill you up, and bursts with Greek flavor from the fresh herbs and feta cheese.
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Course: Breakfast & Brunch
Cuisine: Greek
Keyword: allergy free, crustless quiche, eggs, frittata, greek, low carb, quiche, soufflé, vegetarian, zucchini
Servings: 4 people
Calories: 270kcal
Author: Bethany Galloway

Ingredients

  • 1 tbsp olive oil
  • 5 large eggs
  • 4 medium zucchini
  • 150 g 5.5oz feta cheese (dairy-free if needed)
  • 6 g 3 tbsp fresh mint, chopped (see note 1)
  • 6 g 3 tbsp fresh dill, chopped (see note 1)
  • 3 g 1.5 tbsp fresh parsley, chopped (see note 1)
  • 4 green onions chopped (see note 1)
  • 1 red onion diced
  • 1 tsp salt + 1-2 tsp for sweating the zucchini
  • 1 tsp ground black pepper
  • 1 tomato sliced (optional)
  • fresh oregano (optional garnish)
  • grated parmesan cheese optional garnish

Instructions

  • Preheat oven to 180°C/350°F.
  • Grate zucchini and place it in a sieve or strainer over your sink.
    Grating zucchini into a white bowl.
  • Salt zucchini liberally to encourage moisture to be released (sweat), leave over sink for 10 minutes, and squeeze lightly before use.
    Salting zucchini in a colander.
  • Heat a cast iron skillet with oil on the stove over medium heat. You can also do this part in a regular pan and transfer it to a baking or pie dish later.
    Adding olive oil to a cast iron skillet.
  • Add diced onion and zucchini and sauté briefly.
    Diced onion and grated zucchini in a cast iron skillet.
  • In a medium or large bowl, add eggs, herbs, green onions, salt and pepper. Mix well.
    Eggs and herbs mixed in a white bowl.
  • Add feta to the egg mixture and mix.
    Feta mixed in eggs and herb mixture in a white bowl.
  • Pour egg mixture over the sautéed vegetables and mix together. At this point, you can move the egg and cheese mixture into a pie pan, tart pan, or quiche dish lined with parchment paper if desired or keep it in the cast iron pan.
    Egg and cheese mixture mixed with zucchini and onion in the cast iron skillet.
  • Slice the tomato and place it on top of the crustless zucchini quiche.
    Sliced tomato on top of zucchini quiche.
  • Cook zucchini quiche in the oven for 40-50 minutes, until it's no longer runny in the middle and golden brown on the edges.
    Crustless zucchini quiche in a cast iron skillet.
  • Garnish the crustless zucchini quiche recipe with oregano and a little parmesan cheese if desired.

Notes

  1. Herbs: Use any combination of up to 3 of the following: mint, dill, parsley, oregano, rosemary, thyme, chives.
  2. Add meat: You could try adding 500g of ground beef, turkey, chicken, chopped ham, smoked salmon, or homemade sausage when sautéing the onion and zucchini.
  3. More veggies? Yes, please! Spinach would be a great option to make this a zucchini and spinach quiche. Lettuce is sometimes used (not iceberg but butter or romaine lettuce), kalamata olives, bell peppers, or grated carrots would also work well.
  4. Other cheeses to try: Feta is perfect for this recipe, however, I have made it with shredded mozzarella and shredded cheddar cheese before and also sprinkled it with parmesan cheese. Monterey Jack would be a great option too. They all work really well in this crustless zucchini quiche recipe.
  5. Need this to be paleo or whole30? Skip the cheese and add more veggies or meat!

Storage instructions

  • Store any leftover crustless quiche in an airtight container in the fridge for up to 4 days.
  • Reheat it in the microwave or in the oven until piping hot, or eat it cold.
  • Can you freeze zucchini quiche? Yes! Split the crustless quiche into individual slices. Wrap each slice of crustless zucchini quiche in plastic wrap and freeze it for up to 3 months. Thaw completely before reheating or consuming.

Nutrition

Serving: 1grams | Calories: 270kcal | Carbohydrates: 12g | Protein: 16g | Fat: 18g | Saturated Fat: 8g | Polyunsaturated Fat: 9g | Cholesterol: 266mg | Sodium: 445mg | Fiber: 3g | Sugar: 7g