I made a quiche for the first time, with no crust, and it worked out really well. It was easy and tasty. Eggs are all on sale for Easter, and I had some spinach on its way out.
5 eggs - 350 calories - $0.50
1.5 cups milk - 120 calories - $0.56 (I got organic milk)
8 oz pepperjack cheese - 720 calories - $2
.5 cup flour - 200 calories - $0.10 ish
1 onion - 50 calories - $0.30 ish
9 oz baby spinach - 50 calories - $1 (on sale)
1 tsp bacon fat - 30 calories - free
Chop the onion and caramelize it in a skillet with bacon fat. Set the onion aside, chop the spinach, and wilt it in the skillet. Chop the cheese. Mix everything together in a casserole dish. Bake at 375 F for 50 minutes. Check on it, and take it out when the top is browning. It may be worthwhile to put aluminum foil around the edges so the crust forms evenly.
As I made it, it cost about $4.50 and had around 1500 calories. Many people would also add a half pound of bacon or some diced ham, which adds around $2 and 500 calories. I got nine portions out of this, 160 calorie blocks for $0.50 each.