Healthy Spinach and Broccoli Quiche Delight
Indulge in this deliciously healthy crustless spinach and broccoli quiche that’s perfect for breakfast or brunch. Made with creamy light cream cheese and fresh vegetables, this dish is not only low-fat but also bursting with flavor. You have the option to elevate the taste with a sprinkling of bacon or sausage, but this quiche is satisfying enough on its own. Great for meal prepping, it’s easily customizable and can be enjoyed warm or cold. Serve it with a fresh salad for a complete meal that your family will love!
N/A
Servings
240
Calories
10
Ingredients
Ingredients
light cream cheese
3 ounces (softened)
skim milk
1 cup
egg substitute
equivalent to 4 eggs
pepper
1/4 teaspoon
shredded low-fat cheddar cheese
3 cups
frozen chopped spinach
1 (10 ounce) package (thawed and squeezed dry)
frozen chopped broccoli
1 cup (thawed and well drained)
small onion
1 (finely chopped)
fresh mushrooms
5 (sliced)
cooked sausage or ham
optional (crumbled or chopped up)
Instructions
1
Preheat your oven to 350°F (175°C) and prepare a 10-inch quiche pan by coating it with nonstick cooking spray.
2
In a small mixing bowl, use a hand mixer or fork to beat the light cream cheese until it's smooth and creamy.
3
Gradually add the skim milk, egg substitute, and pepper to the cream cheese, mixing until the mixture is completely smooth and well combined.
4
In a large bowl, combine the thawed and drained spinach, broccoli, chopped onion, sliced mushrooms, and any optional meat you wish to include. Stir well to distribute the ingredients evenly.
5
Pour the cream cheese mixture over the vegetable and meat mixture, stirring gently to combine all ingredients thoroughly.
6
Transfer the mixture to the prepared quiche pan, spreading it evenly.
7
Bake in the preheated oven for 45 to 50 minutes, or until the quiche is set and a knife inserted in the center comes out clean.
8
Let it cool for a few minutes, then slice and serve warm or at room temperature.
Nutrition Information
7.5g
Fat
7.5g
Carbs
17.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Healthy Spinach and Broccoli Quiche Delight?
It is a crustless, low-fat quiche made with light cream cheese, fresh vegetables, and egg substitute, perfect for breakfast or brunch.
Is this quiche recipe crustless?
Yes, this is a crustless quiche recipe, making it lower in carbohydrates and calories.
How many calories are in a serving of this quiche?
There are 240 calories per serving in this recipe.
What type of cheese is used in this recipe?
The recipe calls for 3 cups of shredded low-fat cheddar cheese and 3 ounces of light cream cheese.
Can I add meat to this quiche?
Yes, you can optionally add cooked and crumbled sausage or chopped ham to the mixture.
How long does it take to bake?
The quiche should be baked for 45 to 50 minutes in a preheated oven.
What is the recommended oven temperature?
The oven should be preheated to 350 degrees Fahrenheit (175 degrees Celsius).
Is this quiche suitable for meal prepping?
Yes, it is excellent for meal prep as it can be easily stored and enjoyed both warm or cold.
Which vegetables are included in this recipe?
The recipe includes frozen chopped spinach, frozen chopped broccoli, onion, and fresh mushrooms.
Can I serve this quiche cold?
Yes, this dish can be served warm, at room temperature, or cold.
What size pan is needed for this quiche?
You should use a 10-inch quiche pan coated with nonstick cooking spray.
What is the fat content of this quiche?
This recipe contains 7.5g of fat per serving.
How much protein is in each serving?
Each serving provides 17.5g of protein.
What kind of milk should I use?
The recipe specifies using 1 cup of skim milk for a lighter version.
Do I need to thaw the frozen spinach?
Yes, the spinach should be thawed and squeezed dry before being added to the mixture.
How do I prepare the cream cheese?
The light cream cheese should be softened and beaten until smooth and creamy before mixing with other ingredients.
Can I use real eggs instead of egg substitute?
Yes, you can use the equivalent of 4 eggs if you prefer not to use an egg substitute.
How should the onion be prepared?
The onion should be finely chopped before being stirred into the vegetable mixture.
Are the mushrooms cooked before adding to the quiche?
No, the recipe calls for 5 fresh mushrooms to be sliced and mixed in raw before baking.
How do I know when the quiche is finished baking?
The quiche is done when it is set and a knife inserted in the center comes out clean.
Should the pan be greased?
Yes, you should prepare the pan by coating it with nonstick cooking spray.
What side dishes go well with this quiche?
A fresh salad is a great accompaniment for a complete meal.
Do I need to drain the broccoli?
Yes, the frozen chopped broccoli should be thawed and well drained.
How much cheddar cheese is required?
The recipe requires 3 cups of shredded low-fat cheddar cheese.
Is this recipe gluten-free?
Because this quiche is crustless and contains no flour-based ingredients, it is naturally gluten-free.
Can I add other spices besides pepper?
While the recipe specifically lists 1/4 teaspoon of pepper, it is customizable to your taste preferences.
How much egg substitute is needed?
You will need the equivalent of 4 eggs of egg substitute.
How long should it cool before slicing?
Let the quiche cool for a few minutes after taking it out of the oven to ensure clean slices.
Is this a low-carb recipe?
Yes, with only 7.5g of carbohydrates per serving, it is a low-carb breakfast option.
How do I combine the cream cheese and milk?
Gradually add the skim milk to the beaten cream cheese, mixing until the mixture is completely smooth.