Lo-Cal Broccoli Quiche
A light and cheesy broccoli quiche with a flaky crust, perfect for brunch or a healthy dinner option that appeals to vegetarians and health-conscious eaters.
Ingredients
Instructions
- Preheat oven to 350°F (175°C).
- In a large bowl, combine egg substitute, low-fat milk, chopped onion, salt, and thyme.
- Layer blanched broccoli florets and shredded cheeses in the prepared pie crust.
- Pour the egg mixture over the broccoli and cheese in the crust.
- Bake at 350°F (175°C) for 40 to 50 minutes or until a knife inserted in the center comes out clean.
- Allow to cool for 5 minutes before serving.
Tips & Substitutions
For a lighter version, consider using a whole wheat pie crust or making your own crust with oats and whole wheat flour. You can also substitute the Cheddar cheese with a lower-fat cheese or omit it entirely for a dairy-free option. If you prefer a different vegetable, spinach or mushrooms can be great alternatives, adding flavor and nutrition. Always ensure the broccoli is well-drained to avoid excess moisture in the quiche.
Serving Suggestions
This Lo-Cal Broccoli Quiche makes a delightful brunch dish and pairs beautifully with a fresh side salad or sliced tomatoes. You can also serve it with a dollop of Greek yogurt for added creaminess. Consider enjoying it alongside a glass of fresh orange juice or iced tea for a refreshing meal. It's versatile enough for any meal of the day, including lunch or dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place individual slices in the microwave for about 1-2 minutes or until heated through. Alternatively, you can reheat it in a preheated oven at 350°F (175°C) for about 10-15 minutes, which helps maintain the crust's texture.
Nutrition & Diet Analysis (per serving)
Each serving of Lo-Cal Broccoli Quiche contains roughly 306 calories, with 11g protein, 58g carbohydrates, and 5g fat. It is an excellent source of dietary fiber (35% of the Daily Value) and protein (23% of the Daily Value), and a good source of iron and vitamin C. Note that it is relatively high in sodium, at 1133mg per serving (49% of the Daily Value).
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 blanched?
Yes, you can use fresh broccoli, but you'll need to steam or blanch it briefly to soften it before adding it to the quiche. This ensures it cooks evenly and blends well with the other ingredients during baking.
Is there a vegan option for this quiche?
Absolutely! You can substitute the egg substitute with a mixture of silken tofu blended until smooth or use a commercial vegan egg replacer. Additionally, opt for a dairy-free milk and cheese to make the quiche completely vegan.
How can I tell when the quiche is done baking?
The quiche is done when the edges are set and the center is slightly jiggly but not liquid. A knife inserted in the center should come out clean or with just a few crumbs. Keep an eye on it during the last 10 minutes of baking to avoid overcooking.
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).