No crust chicken quiche

Protein is essential for satiety the feeling of fullness after a meal, and it plays a key role in regulating hunger hormones, such as ghrelin.

A high-protein diet can reduce overall calorie intake by making you feel fuller for longer periods. Chicken, being a lean protein source, is particularly effective for weight loss. According to research published in the “American Journal of Clinical Nutrition,” a diet rich in high-quality protein from foods like chicken can aid in weight loss by increasing postprandial thermogenesis, the energy expenditure above the basal metabolic rate.

Beyond satiety, the protein in chicken aids in preserving muscle mass during weight loss, a crucial factor in maintaining metabolic rate. When calories are restricted, the body can lose muscle along with fat. However, the high-quality protein found in chicken helps counteract this effect, supporting the body in maintaining muscle mass. A study in the “Journal of Nutrition” found that high protein intake combined with physical activity was effective in preserving lean body mass while promoting fat loss in adults during energy restriction for weight loss.

Chicken is not only a powerhouse of protein but also a versatile ingredient that can be cooked in various healthy ways. Baking, grilling, or stir-frying chicken with a bounty of vegetables can result in a nutrient-dense, low-calorie meal contributing to a weight-loss-friendly diet. Additionally, chicken is relatively low in fat compared to other types of meat, particularly when skinless. Choosing skinless chicken breasts over fattier cuts can help reduce calorie intake without sacrificing portion size.

Furthermore, chicken is a good source of important nutrients such as B vitamins, particularly niacin and vitamin B6, vital for energy metabolism. A nutrient-rich diet with lean proteins like chicken can improve overall nutrient intake, supporting weight loss and general health. In a study in the “International Journal of Obesity,” participants on a reduced-calorie diet including lean protein sources like chicken showed improved weight loss outcomes and nutrient intake compared to those on a reduced-calorie diet without lean protein.

Regular consumption of chicken, as part of a balanced diet, can be quite beneficial for those looking to lose weight. It’s important to consider the cooking method and the accompanying foods to maximize these benefits. Pairing chicken with fibre-rich vegetables and whole grains can create a satisfying, balanced meal that supports weight loss goals. However, as with any dietary approach, it must fit into a comprehensive lifestyle that includes regular physical activity and overall calorie control. It’s also critical to ensure that chicken consumption is part of a varied diet that provides all necessary nutrients. Hence, while chicken can be a highly beneficial component of a weight-loss diet, it should be integrated thoughtfully, respecting dietary diversity and personal health considerations.

No crust chicken quiche

Chicken has long been lauded as a staple for those looking to lose weight and with just cause. Its high protein content is central to its benefits.
Course Breakfast, Side Dish
Cuisine American, Chinese, French
Servings 1
Calories 350 kcal


  • 1 tbsp Coconut oil
  • 1 Small Zucchini chopped
  • 1 Pepper chopped
  • 3 Eggs
  • 3/4 cup Oat milk
  • 1 tbsp Garlic powder
  • 125 g Roast chicken
  • 25 g Parmesan cheese


  • Heat the oil in a pan over medium-high heat.
  • Add the sliced zucchini and chopped peppers, season with salt and pepper.
  • Cook for 6-7 minutes or until tender. Transfer into a bowl and cool as you prepare the egg mixture. Preheat oven to 350°F (180°C).
  • Grease a 9-inch pie or square tin and set aside. In a large bowl, whisk the eggs, egg whites, milk, garlic powder, salt, and pepper until combined.
  • Arrange the veggies into the prepared pan and top with the chicken slices. Then, pour the egg mixture on top and sprinkle with grated parmesan cheese. 
  • Bake for 45 minutes or until the filling is set and no longer jiggles.
  • Store tightly covered in the refrigerator for up to 4 days. 
  • Serve with a side salad or veggies.


Key features
  • Gluten-Free (check oat milk)
  • Low Calorie
  • High Protein
  • Meal Prep
Keyword bacon, Breakfast

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