Not Soy Free but Soy Good: Crustless Vegan Quiche with Tempeh Bacon

Not Soy Free but Soy Good: Crustless Vegan Quiche with Tempeh Bacon

Like many fitness freaks, I too, follow many bikini pros & bodybuilders on social media. I fully admit that I like peeking into their online lives– some for recipe ideas or workout inspiration– others purely because I’m fascinated by what skanks and/or freaks they are. But that’s another blog post altogether. 🙂

What always sucks, however, is how often their bodybuilding recipes call for egg whites. It would appear that apparently EVERY non-vegan meathead bakes and cooks EVERYTHING using eggs.

Sure, I’ll admit that chickens’ periods are in fact, a versatile source of lean protein. But it’s still annoying that every time I search Pinterest for “low carb, high protein” bodybuilding recipes that aren’t some kind of protein ball or bar, I’m bombarded with pictures of delicious-looking foods that always seem to contain the embryonic sacks of unborn baby chicks. Tempting but no thanks.

Well vegan fit crew, this week, I actually put aside my phone and laptop and went back to the basics. I broke out my mom’s beaten-up, older-than-me, passed down through generations, homemade cookbook (aka bible) which contains all of her most famous, classic, comfort dishes and I got cookin’!

What’s on the vegan bodybuilding menu today?
Mom’s famous “Quiche Lorraine!”

I veganized this classic brunch fave by substituting tofu for the eggs and tempeh for the pig (aka bacon.) I then healthified it even more to create a crustless, carb-less, low-fat version that contains but a mere teaspoon of coconut oil for the whole recipe.

Man-oh-man, is this vegan quiche ever tasty! I’ve been serving up a slice with salad at lunch and steamed greens at breakfast and I could literally eat this TWICE everyday for the rest of my life and never get sick of it. 🙂

It looks AND tastes just like Mom’s!!!!!
(Minus the guilt and chicken menstruation of course…) 🙂

high protein crustless vegan quiche with tempeh bacon and bell peppers - Jacked on the Beanstalk

Feel free to add extra veggies if you like. It’s super tasty (and higher in fiber) with the addition of bell peppers, asparagus, zucchini or mushrooms.

High Protein, Low Carb & Low Fat!
Crustless Vegan Quiche with Tempeh Bacon


For the Tempeh Bacon:
1 small cooking onion, minced
8 oz. package of tempeh, cut into small cubes
1 tsp. coconut oil
1.5 Tbsp. Walden’s calorie-free pancake syrup (boy, I sure do use this crap A LOT considering I’m always making fun of it, eh?)
1 tsp. Bragg liquid aminos soy sauce alternative

Saute tempeh, onion and coconut oil in small saucepan over medium heat for five minutes. Add Walden’s chemical syrup and Bragg liquid aminos. Saute for an additional three to five minutes. Remove from heat and set aside.

For the Quiche filling:
450 g package of organic, non-GMO tofu (medium-soft preferably)
1 cup plain, unsweetened almond milk
1/4 cup chickpea flour (almond flour works too though higher in fat)
3 Tbsp. nutritional yeast
1/2 tsp. dry mustard powder
1/2 tsp. turmeric (good for colour AND anti-inflammatory muscle properties) 🙂
1 Tbsp. cornstarch
3/4 tsp. sea salt
1/4 tsp. fresh ground pepper
1/4 tsp. cayenne pepper (great for fat burning)

Preheat oven to 350 degrees F.

Combine all quiche mixture ingredients in a large bowl and blend with a hand mixer (or in blender) until smooth. Add tempeh/onion mixture (and additional veggies if using.) Stir and set aside.

Line a round 8″ pie plate with parchment paper. Pour quiche mixture into pie plate. Bake uncovered for 45 minutes, checking after 30 minutes.

Remove from oven and let cool to room temperature before slicing. Enjoy!

– Sam Shorkey, Jacked on the Beanstalk

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  • Sam: August 24, 2015

    Salut Elodie! Merci beaucoup pour tes comments! Je parles un petit peu de francais, mais c’est terrible :) Anyway, it’s definitely possible to build muscle as a vegan and I hope you learn lots of good stuff from me and the many other vegan bodybuilders out there! Thanks for the kind words and good luck with everything! I can’t think of any French vegan bodybuilders that I know. So you’ll be the first. Don’t be a stranger and show the meat eaters how we do! All the best!

  • Elodie: August 22, 2015

    Hi Sam Im very happy discovering your blog today. I LinkedIn it on your IG. Im from France and here vegan are not very numerous. Do right that when I tried 2 years ago to have a BB coach, I had To eat chicken and their menstruations as you say …. I didn’t have either thé results or thé wellness I wished. So I go back To my vegan lifestyle. And go out of bb too I would like To begin à gain thé BB and you are a beautiful proof that I could succeed as a vegan athlète. I would like To succeed To open thé eyes of french BB. Hope I will. Thanks EC

  • Sam: August 15, 2015

    Haha yes of course!! Funny because I almost put “or real maple syrup if you’re not a dieting freak” but figured most normal peeps would do that anyway :)

  • Alina @VeganRunnerEats: August 14, 2015

    Sounds awesome, thanks for the recipe Sam! An obvious question but anyway – will regular pure maple syrup work here too? Especially if I’m not afraid of my pants bursting at the seams at this point in my life?

  • Carmi: October 23, 2015

    Thank you for getting back to me. I had it made by then, and yes it’s tasty that is for sure. Gosh, almost every meal I eat includes one of your recipes. I printed your E book, and used vinyl protective sheets for them. Brilliant idea, if I don’t say myself. The binder they’re in is rarely closed. I can not begin to imagine how you must feel to know what you are doing is so appreciated.<3

  • Sam: October 22, 2015

    I’d say the whole recipe makes about six servings. And seriously, I make this ALL the time. It’s soooooo effing good!!! I probably wouldn’t do it pre or post-workout because it’s so low in carbs. I’d have this for breakfast with a salad or a late dinner. Let me know what you think!

  • Carmi: October 22, 2015

    Sam, how many servings is this recipe? I am guessing 8 from the photo because of the placement of the asparagus. Would this be good to have pre-or-post workout training? Can’t wait to make it.

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