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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 160.3
  • Total Fat: 10.0 g
  • Cholesterol: 89.0 mg
  • Sodium: 155.4 mg
  • Total Carbs: 5.7 g
  • Dietary Fiber: 2.4 g
  • Protein: 13.1 g

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

Submitted by: DOWNTOWNJB


Number of Servings: 6

Ingredients

    2 teaspoons olive oil
    1/2 cup vertically sliced onion
    1 garlic clove, minced
    5 cups broccoli florets
    Cooking spray
    1 1/4 cups 1% low-fat milk
    1 cup (4 ounces) shredded reduced-fat Swiss cheese
    2 tablespoons chopped fresh parsley
    2 teaspoons Dijon mustard
    1/2 teaspoon salt
    1/4 teaspoon freshly ground black pepper
    1/8 teaspoon ground nutmeg
    4 large egg whites, lightly beaten
    2 large eggs, lightly beaten
    1 tablespoon grated fresh Parmesan cheese

Directions

Preheat oven to 350°.
Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 1 1/2 minutes. Add broccoli; sauté 1 minute. Spread broccoli mixture into a 9-inch pie plate coated with cooking spray. Combine milk and next 8 ingredients (milk through eggs) in a large bowl. Pour milk mixture over broccoli mixture; sprinkle with Parmesan. Bake at 350° for 40 minutes or until top is golden and a knife inserted in center comes out clean; let stand 5 minutes.

Number of Servings: 6

Recipe submitted by SparkPeople user RUBY.SLIPHER.






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Member Ratings For This Recipe


  • Very Good
    1 of 1 people found this review helpful
    This tasted great and I would make it again. I used cheddar cheese and 4 whole eggs. I also forgot to put the mustard in so I'll do it next time. I made it quicker by just steaming the broccoli in the micro and putting it all together. Definately worth making. - 1/31/11

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  • Very Good
    1 of 1 people found this review helpful
    Yum! This was great and I will make it again for sure. I used a whole onion and used egg substitute. Also used 50% reduced fat cheddar instead of swiss. There seems to be some problems with strange characters showing up in the instructions for me but if you click print, it shows up fine there. - 3/3/08

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  • Very Good
    1 of 1 people found this review helpful
    increased garlic(2) added grated carrots, and used white pepperinstead on black. good enough to add to my file. - 3/17/07

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  • I changed out the cheese to colby monterey jack shreds because that is what we had on hand. Hubby and I both loved it and will definitely make this one again. - 7/9/13

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  • I thoroughly enjoyed this quiche. I did make two changes. I added diced red bell pepper and I used cheddar in place of Swiss as some other reviewers did. - 3/19/13

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  • Great for supper with a salad. I used cheddar instead of swiss because that was what I had. Delicious. Will certainly do this again. - 4/16/11

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  • Not enough broccoli in the fridge so added some fresh spinach. Recipe was easy, incredibly delicious, and surprisingly filling, with just a small garden side salad. On my list for repeats, for sure! - 4/7/11

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  • This is a WONDERFUL low carb quiche! - 3/30/11

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  • Omitted the olive oil & salt, nuked the onions and broccoli for 3 minutes...everything else, I did the same...Delicious - 1/11/11

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  • Very tasty and easy to make, even for a non-cook. I added some FiberOne baking mix to give additional fiber/substance. - 8/8/10

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  • THIS RECIPE WAS JUST WHAT I WAS LOOKING FOR I JUST SUBSTITUTED EGG BEATERS FOR THE WHOLE EGGS TO REDUCE CHOLESTEROL. YUMMY THANKS - 4/28/10

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  • One of my favorites! - 1/14/09

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  • so yummy! And so little calories. Decent size portions. Not just a sliver. Thanks! - 10/28/08

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  • very good and easy - 8/25/08

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  • O.K.
    0 of 3 people found this review helpful
    I made this for my family and my husband asked me to not make it again. It was a little watery and just didn't have a lot of flavor (I even added turkey bacon). - 6/21/07

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  • I made this last night, and its awesome!!! It certainly does NOT taste like a healthy dish. I will definitely make this again!! - 5/17/07

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  • very filling! - 3/21/07

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  • Great recipe and simple to prepare. I added 6 slices of Jennie-O turkey bacon chopped. It only added 20 calories to each serving; but also added 3g of protein! I will prepare this again. Thanks! - 3/20/07

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  • Very Good
    0 of 1 people found this review helpful
    Sounds really good! Bet it would be good with egg substitute as well and have even fewer calories. - 3/17/07

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  • YUMMY!!! - 3/17/07

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