Crustless Quiche with Broccoli and Cauliflower is an easy, healthy recipe loaded with steamed veggies and high in protein, thanks to a combination of eggs, egg whites, and Greek yogurt. Perfect for a nutritious breakfast or a light lunch, this dish is both gluten-free and vegetarian. It’s packed with flavor and nutrients, making it a great addition to your meal rotation.
Preparation Time
- Total Time: 55 minutes
- Prep Time: 10 minutes
- Cook Time: 45 minutes
Ingredients
- 2.5 – 3 cups (8 ounces) broccoli florets
- 2.5 – 3 cups (8 ounces) cauliflower florets
- 1/2 teaspoon sea salt
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 6 eggs
- 6 egg whites (1.25 cups)
- 1/2 cup 2% Greek yogurt
- 1/4 cup scallions, chopped
- 1 cup shredded cheddar cheese
Directions
- Preheat Oven:
- Preheat your oven to 350°F (175°C). Grease a 9-inch pie plate with cooking spray, butter, or coconut oil and set aside.
- Steam Vegetables:
- Bring a couple of inches of water to a boil in a small-medium sized pot. Place a steamer basket in the pot, add the broccoli and cauliflower florets, and steam for six minutes or until tender but not mushy.
- Season Vegetables:
- Transfer the steamed broccoli and cauliflower to a medium bowl. Season with sea salt, garlic powder, and black pepper. Gently toss to coat the veggies with the spices.
- Prepare Egg Mixture:
- In a separate large bowl, combine the eggs, egg whites, and Greek yogurt. Whisk until well combined.
- Assemble Quiche:
- Add the seasoned vegetables to the prepared pie plate. Sprinkle the chopped scallions and shredded cheddar cheese over the top. Pour the egg mixture over the cheese, ensuring all the veggies and cheese are covered.
- Bake:
- Bake in the preheated oven for 45 minutes or until set and the top is lightly browned. Let cool, slice, and enjoy!
Serving Suggestions
- Serve warm or at room temperature.
- Pair with a fresh green salad or a slice of whole grain toast for a complete meal.
Cooking Tips
- Cut the broccoli and cauliflower into small, bite-sized florets for even cooking.
- Ensure the vegetables are well-drained after steaming to avoid a watery quiche.
Nutritional Benefits
- Broccoli and Cauliflower: Rich in vitamins C and K, fiber, and antioxidants.
- Eggs: High in protein and essential vitamins.
- Greek Yogurt: Adds creaminess and additional protein.
Dietary Information
- Gluten-Free: Suitable for those with gluten intolerance.
- Vegetarian: Perfect for a vegetarian diet.
Nutritional Facts (per serving, makes 6 servings)
- Calories: 219kcal
- Carbohydrates: 12g
- Protein: 19g
- Fat: 11g
- Saturated Fat: 5g
- Polyunsaturated Fat: 1g
- Monounsaturated Fat: 3g
- Trans Fat: 0.02g
- Cholesterol: 183mg
- Sodium: 491mg
- Potassium: 701mg
- Fiber: 4g
- Sugar: 4g
- Vitamin A: 989IU
- Vitamin C: 119mg
- Calcium: 241mg
- Iron: 2mg
Storage
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe
- Easy and quick to prepare with simple ingredients.
- High in protein and packed with nutritious vegetables.
- Versatile – great for breakfast, brunch, or a light dinner.
- Deliciously satisfying without the need for a crust.
Conclusion
This Crustless Quiche with Broccoli and Cauliflower is a nutritious and tasty option for any meal. With its high protein content and flavorful vegetables, it’s a dish that’s both healthy and delicious. Try it out and enjoy the convenience and taste of this simple quiche. Share this recipe with friends and family and delight in the praise for your culinary skills!
Frequently Asked Questions
- Can I use frozen vegetables?
- Yes, just thaw and drain them well before using.
- Can I substitute the Greek yogurt?
- Yes, you can use regular yogurt or sour cream.
- Can I add other vegetables?
- Absolutely! Feel free to add spinach, bell peppers, or mushrooms.
- How can I make this dairy-free?
- Use a dairy-free yogurt and cheese alternative.
- Can I prepare this quiche in advance?
- Yes, you can assemble it the night before and bake it the next day.
- What can I serve with this quiche?
- It pairs well with a fresh salad or a side of roasted potatoes.
- Is this quiche good for meal prep?
- Yes, it keeps well in the fridge and can be enjoyed over several days.
- How do I prevent the quiche from sticking to the pan?
- Grease the pan well with cooking spray, butter, or coconut oil.
- Can I use whole eggs instead of egg whites?
- Yes, you can use 10 whole eggs instead of 6 eggs and 6 egg whites.
- How do I know when the quiche is done?
- It’s done when the center is set and the top is lightly browned.