Step 1: Prepare the Ingredients
- Chop the Vegetables: Dice the red bell pepper, finely chop the onion, chop the spinach, and halve the cherry tomatoes.
- Pre-cook the Vegetables: Spray a non-stick pan with low-calorie cooking spray and sauté the bell pepper and onion over medium heat until softened, about 5 minutes. Add the spinach and cook for an additional 2 minutes until wilted. Set aside to cool slightly.
Step 2: Mix the Quiche Filling
- Beat the Eggs: In a large mixing bowl, whisk together the eggs, cottage cheese, and Greek yogurt until well combined.
- Add Cheese and Seasoning: Stir in the grated cheddar cheese, dried oregano or mixed herbs, salt, and pepper.
- Combine with Vegetables: Add the sautéed vegetables and cherry tomatoes to the egg mixture. Mix well to ensure the vegetables are evenly distributed.
Step 3: Preheat the Air Fryer
- Preheat: Preheat your air fryer to 350°F (175°C) for about 5 minutes.
Step 4: Prepare the Baking Dish
- Coat with Cooking Spray: Lightly spray an air fryer-safe baking dish or silicone baking pan with low-calorie cooking spray to prevent sticking.
Step 5: Fill and Cook
- Pour the Mixture: Pour the egg and vegetable mixture into the prepared baking dish, spreading it out evenly.
- Cook in Air Fryer: Place the baking dish in the preheated air fryer basket. Cook at 350°F (175°C) for 20-25 minutes, or until the quiche is set in the center and golden on top. Check for doneness by inserting a toothpick into the center; it should come out clean.
- Check for Doneness: If the quiche isn’t fully cooked after 25 minutes, continue cooking in 5-minute increments until done.
Step 6: Cool and Serve
- Cool Slightly: Remove the quiche from the air fryer and let it cool in the dish for about 10 minutes. This helps it set and makes it easier to slice.
- Serve: Slice the quiche into wedges and serve warm or at room temperature. It’s perfect on its own or paired with a side salad.
Tips and Tricks
- Customize Your Quiche: Feel free to add other vegetables or lean proteins like cooked chicken or turkey to suit your taste.
- Cheese Options: Swap out the reduced-fat cheddar for another type of reduced-fat cheese if you prefer.
- Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat slices in the air fryer at 350°F (175°C) for a few minutes before serving.
Conclusion
This Slimming World crustless quiche cooked in the air fryer is a delicious and healthy meal option that’s easy to prepare. Packed with vegetables and lean protein, it’s a satisfying dish that fits well within your slimming goals. Enjoy this versatile quiche for breakfast, lunch, or dinner, and feel good about making a nutritious choice!