Low Fat Broccoli Quiche

Indulge guilt-free with this Low Fat Broccoli Quiche, a wholesome and flavorful twist on the classic dish. This recipe combines vibrant, tender broccoli florets and savory sautéed onions with a rich yet light egg custard made from a blend of egg whites, whole eggs, and skim milk. Layered in a golden whole wheat pie crust and topped with melted low-fat cheddar cheese, this quiche is seasoned with a touch of garlic, nutmeg, and black pepper for an irresistible depth of flavor. Perfect for a healthy breakfast, brunch, or even a light dinner, it bakes to golden perfection in just 35 minutes and serves up to eight slices of nutritious deliciousness. Vegetarian-friendly and designed to keep the calories low without sacrificing taste, this dish ensures a balance of comfort and health in every bite.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 8

Ingredients

• 250 grams fresh broccoli florets
• 5 large egg whites
• 2 large whole egg
• 240 milliliters skim milk
• 100 grams low-fat cheddar cheese, shredded
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 9-inch whole wheat pie crust, pre-baked
• 1 teaspoon olive oil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.125 teaspoon nutmeg

Directions

Step 1

Preheat your oven to 180°C (350°F).

Step 2

Bring a pot of water to boil and blanch the broccoli florets for 2-3 minutes, until bright green and slightly tender. Drain and set aside.

Step 3

In a nonstick skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent and fragrant, about 5 minutes. Remove from heat.

Step 4

In a large bowl, whisk together the egg whites, whole eggs, and skim milk until well combined.

Step 5

Stir in the blanched broccoli, sautéed onion and garlic, shredded cheddar cheese, salt, black pepper, and nutmeg until mixture is evenly distributed.

Step 6

Pour the egg and broccoli mixture into the pre-baked whole wheat pie crust, spreading evenly.

Step 7

Bake the quiche in the preheated oven for 30-35 minutes, or until the top is golden brown and the filling is set but slightly jiggly in the center.

Step 8

Remove from oven and allow the quiche to cool for 10 minutes before slicing. Serve warm or at room temperature.

Nutrition Facts

Serving size	(1196.4g)

Amount per serving	% Daily Value*
Calories	1446.4

Total Fat 62.9g	0%
Saturated Fat 18.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 415.1mg	0%
Sodium 3690.4mg	0%
Total Carbohydrate 119.4g	0%
Dietary Fiber 17.7g	0%
Total Sugars 26.8g
Protein 108.3g	0%

Vitamin D 190.9IU	0%
Calcium 1304.6mg	0%
Iron 8.7mg	0%
Potassium 2093.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.3%

Protein: 29.3%

Carbs: 32.3%