Savory Broccoli and Cheese Quiche without Crust
Indulge in the deliciously rich and savory flavors of this Crustless Broccoli and Cheese Quiche. A healthy twist on a classic dish, this quiche combines fresh broccoli florets, flavorful onions, and aromatic garlic sautéed to perfection, all enveloped in a creamy cheese and egg mixture. Perfect for brunch, lunch, or a light dinner, this quiche is not only satisfying but also offers a nutritious option for your meal planning. Serve warm or at room temperature, making it an excellent dish for gatherings or meal prep. Enjoy slicing through its golden top to reveal a colorful filling that brightens your table and tantalizes your taste buds.
N/A
Servings
200
Calories
15
Ingredients
Ingredients
olive oil
1 teaspoon (None)
onion
1/2 cup (sliced vertically)
garlic cloves
2 (minced)
broccoli florets
5 cups (None)
cooking spray
As needed (For greasing pie plate)
nonfat milk
1 1/4 cups (None)
shredded reduced-fat cheddar cheese
1 cup (4 ounces by weight) (None)
chopped fresh parsley
2 tablespoons (None)
Dijon mustard
2 teaspoons (None)
salt
1/2 teaspoon (None)
fresh ground black pepper
1/4 teaspoon (None)
ground nutmeg
1/8 teaspoon (None)
large egg whites
4 (lightly beaten)
large eggs
2 (lightly beaten)
grated fresh parmesan cheese
1 tablespoon (None)
Instructions
1
Preheat your oven to 350°F (175°C).
2
In a large nonstick skillet, heat the olive oil over medium-high heat. Add the sliced onion and minced garlic, sautéing for about 1.5 minutes until fragrant and softened.
3
Add the broccoli florets to the skillet and continue to sauté for an additional minute, allowing them to just begin to tenderize.
4
Spread the sautéed broccoli mixture evenly into a 9-inch pie plate that has been lightly coated with cooking spray.
5
In a large bowl, whisk together the nonfat milk, shredded reduced-fat cheddar cheese, chopped parsley, Dijon mustard, salt, black pepper, nutmeg, egg whites, and large eggs until well combined. Pour this mixture evenly over the broccoli layer in the pie plate.
6
Sprinkle the grated fresh Parmesan cheese on top of the quiche.
7
Bake in the preheated oven for approximately 40 minutes, or until the top is golden brown and a knife inserted in the center comes out clean.
8
After baking, allow the quiche to rest for 5 minutes before slicing. Serve warm or at room temperature, and enjoy!
Nutrition Information
5.5g
Fat
20g
Carbs
13g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Savory Broccoli and Cheese Quiche without Crust?
It is a healthy, crustless quiche made with fresh broccoli, onions, garlic, and a creamy egg and cheese mixture.
Is this recipe suitable for vegetarians?
Yes, this recipe is vegetarian-friendly as it contains vegetables, eggs, and cheese but no meat.
How many calories are in a serving of this quiche?
Each serving contains approximately 200 calories.
What is the carbohydrate content of this recipe?
This recipe contains 20g of carbohydrates per serving.
How much protein is in one serving?
There are 13g of protein per serving.
What baking temperature is required?
The oven should be preheated to 350°F (175°C).
How long does the quiche take to bake?
It takes approximately 40 minutes to bake until the top is golden brown.
What size pie plate should I use?
A 9-inch pie plate is recommended for this recipe.
How much broccoli is needed?
The recipe calls for 5 cups of broccoli florets.
What types of cheese are used in this quiche?
The recipe uses 1 cup of shredded reduced-fat cheddar cheese and 1 tablespoon of grated fresh Parmesan cheese.
How many eggs are required?
The recipe uses 2 large eggs and 4 large egg whites.
How long should the quiche rest after cooking?
Allow the quiche to rest for 5 minutes before slicing and serving.
Is this recipe good for meal prep?
Yes, it is an excellent dish for meal prep as it can be served warm or at room temperature.
What kind of milk is used?
The recipe specifies 1 1/4 cups of nonfat milk.
How should I prepare the onion?
The onion should be sliced vertically to yield 1/2 cup.
What seasonings provide the savory flavor?
The quiche is seasoned with Dijon mustard, salt, black pepper, and a hint of ground nutmeg.
How do I know when the quiche is done?
The quiche is done when the top is golden brown and a knife inserted in the center comes out clean.
What is the fat content of this dish?
Each serving has about 5.5g of fat.
How much garlic is included?
The recipe uses 2 minced garlic cloves.
Can this be served cold?
Yes, it can be served warm or at room temperature, making it versatile for different settings.
Do I need to grease the pie plate?
Yes, the pie plate should be lightly coated with cooking spray before adding the ingredients.
Why is Dijon mustard used in the recipe?
Dijon mustard adds a subtle tang and depth of flavor to the egg mixture.
How long do I sauté the broccoli?
Sauté the broccoli for about one minute after the onions and garlic have softened.
How many ingredients are in this recipe?
There are 15 ingredients in total.
Is this a low-carb recipe?
Yes, because it is crustless, it is a lower-carb option compared to traditional quiches.
What type of oil is used for sautéing?
The recipe uses 1 teaspoon of olive oil.
What is the purpose of the egg whites?
The egg whites help increase the protein content while keeping the fat and calories lower.
Is fresh parsley used?
Yes, the recipe calls for 2 tablespoons of chopped fresh parsley.
Can I serve this for brunch?
Absolutely, it is described as a perfect dish for brunch, lunch, or a light dinner.
How do I prep the garlic?
The garlic should be finely minced before sautéing.