Broccoli Quiche(For Nonfat Diets)
A light, protein-packed broccoli quiche with low-fat ricotta and egg whites, perfect for health-conscious eaters and those on nonfat diets seeking a flavorful, cheesy dish.
Ingredients
Instructions
- Preheat oven to 350°F.
- Spray a quiche dish with Pam or canola oil cooking spray.
- Mix all ingredients together in a bowl.
- Pour the mixture into the prepared quiche dish.
- Bake for 45 minutes until set and golden.
Tips & Substitutions
For a creamier texture, consider adding a splash of low-fat milk or a bit of Greek yogurt to the mixture. If you don't have frozen broccoli, fresh broccoli can be lightly steamed and chopped. You can also substitute the ricotta with cottage cheese for a different flavor. Enhance the taste by sautéing the onions and garlic before mixing to bring out their sweetness.
Serving Suggestions
This quiche pairs beautifully with a fresh side salad or some sliced tomatoes for a light meal. For an added crunch, consider serving it with whole-grain toast. It’s also delicious with a dollop of Greek yogurt on top. For a more filling dish, serve alongside a portion of Broccoli Rice Casserole I for a hearty combination.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, place the quiche in a preheated oven at 350°F for about 15 minutes or until warmed through. Alternatively, you can microwave individual slices, covered, on medium power for a couple of minutes for a quick option.
Nutrition & Diet Analysis (per serving)
Each serving of Broccoli Quiche(For Nonfat Diets) contains roughly 379 calories, with 9g protein, 62g carbohydrates, and 12g fat. It is an excellent source of vitamin C (99% of the Daily Value), and a good source of protein and dietary fiber. It also contributes 5g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh broccoli instead of frozen?
Yes, fresh broccoli is a great substitute! Just make sure to lightly steam it first before chopping, as this will help soften the florets and ensure they mix well with the other ingredients.
How can I make this quiche gluten-free?
To keep this quiche gluten-free, simply ensure that all ingredients, including any cooking spray or seasonings, are labeled gluten-free. You can also use a gluten-free crust if desired, or bake it crustless for a lighter option.
Can I add other vegetables to this quiche?
Absolutely! Feel free to incorporate other vegetables like bell peppers, spinach, or mushrooms. Just make sure to sauté any additional ingredients to remove excess moisture before adding them to the quiche mixture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).