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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 201.7
  • Total Fat: 11.7 g
  • Cholesterol: 194.8 mg
  • Sodium: 464.1 mg
  • Total Carbs: 12.6 g
  • Dietary Fiber: 2.6 g
  • Protein: 13.1 g

View full nutritional breakdown of Crustless Broccoli and Onion Quiche calories by ingredient
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Crustless Broccoli and Onion Quiche

Submitted by: PAPILLON950
Crustless Broccoli and Onion Quiche

Introduction

Great for breakfast, lunch or dinner--everyone loves a good quiche! This crust-less quiche clocks in at only around 200 calories and is a great source of protein.

This recipe is adapted from the Whole Foods site.
Great for breakfast, lunch or dinner--everyone loves a good quiche! This crust-less quiche clocks in at only around 200 calories and is a great source of protein.

This recipe is adapted from the Whole Foods site.

Number of Servings: 4

Ingredients

    1 TBSP extra virgin olive oil
    1/2 large onion, diced
    2 CUPS broccoli florets, cut into 1-inch pieces
    4 large eggs
    1 CUP milk
    1/3 CUP cheese, grated
    1/2 TSP sea salt or to taste
    Freshly ground black pepper
    1/2 TSP dried oregano
    1/4 CUP brown rice flour (or whole wheat)
    Dash of paprika

Tips

I used 2% milk (it was all I had), so you switch to a low-fat milk to decrease fat content. As for cheese, the original recipe calls for grated, Pecorino Romano, but really any cheese will do. I went with part skim, low-moisture shredded mozzarella and it was delicious!


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Directions

Preheat oven to 350 degrees. Spray a nine-inch baking dish with nonstick cooking spray and set aside.

In a large skillet, heat olive oil over medium heat. Add onion and cook until softened, stirring frequently (about three minutes). Add broccoli and cook about five minutes or until just tender. Add veggies to baking dish when finished.

Combine eggs, milk, cheese, salt, pepper and oregano in a large bowl. Whisk in flour. Pour mixture evenly over veggies. Sprinkle paprika on top and bake until set, about 35 minutes. Cool quiche for ten minutes before serving. Enjoy!

Serving Size: 4 Servings

Number of Servings: 4

Recipe submitted by SparkPeople user PAPILLON950.






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