High Protein Crustless Quiche Broccoli Ham Spinach

High Protein Crustless Quiche Broccoli Ham Spinach
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 198.0
  • Total Fat: 9.4 g
  • Cholesterol: 157.5 mg
  • Sodium: 513.6 mg
  • Total Carbs: 7.2 g
  • Dietary Fiber: 2.8 g
  • Protein: 21.2 g

View full nutritional breakdown of High Protein Crustless Quiche Broccoli Ham Spinach calories by ingredient


Introduction

This healthy low carb quiche is high in protein at 20g per serving and low in calories at 150 per serving. Add or modify meat veggies and cheese to preference. This healthy low carb quiche is high in protein at 20g per serving and low in calories at 150 per serving. Add or modify meat veggies and cheese to preference.
Number of Servings: 4

Ingredients

    6 tbsp Parmesan Cheese, shredded
    2 cup, chopped Broccoli, cooked
    0.25 cup Spinach, cooked
    0.50 cup Colby and Monterey Jack Cheese shredded
    1 cup Egg whites, Naturegg Simply Egg Whites, 1/4 cup = 2 egg whites
    1 oz Cheese, Feta, Fat Free, President
    3 large Egg, fresh, whole, raw
    2 tsp Grey Poupon Dijon Mustard

Directions

Preheat to 350 (Convection Bake)
Whip the eggs and whites together with dijon and spices
Steam broccoli (micro steam in bag for 2 mins+)
In two - 9" pans, Layer Ham, Broccoli, 1/2 Cheese x 2
Top with *steamed spinach
*(micro steam for 30 seconds in glass bowl)
Pour half eggs mixture evenly over each of 2 pans (using a glass measuring cup, there should be appx 2 cups of liquid - one cup per pan)
Gently press ingredients to condense into the pan

Bake uncovered for 30-40 minutes till the eggs are set.
Test by inserting a toothpick / chopstick into the center of pan till clean when dipped.


Serving Size: Makes 4 1/2 Pan Servings