Broccoli Rice Low Cal Big Flavor Quiche
Enjoy a guilt-free indulgence with this Broccoli Rice Low Cal Big Flavor Quiche—an easy, wholesome recipe that packs a delightful punch of taste while keeping calories in check. The nutrient-rich broccoli rice forms a crisp, gluten-free crust, perfectly complementing the savory filling of fluffy eggs, low-fat cheddar, and a medley of fresh vegetables like spinach, bell peppers, and onions. With aromatic garlic and a hint of oregano, each bite bursts with satisfying flavors. Perfect for meal prep or a weekend brunch, this low-calorie quiche offers a high-protein, veggie-packed option that’s equally delicious served warm or at room temperature. Whether you're watching your waistline or simply craving a hearty, wholesome dish, this quick and easy quiche is sure to become a household favorite!
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Recipe Information
Ingredients
- 3 cups Broccoli rice (fresh or frozen)
- 4 large Eggs
- 2 large Egg whites
- 1 cup Low-fat cheddar cheese, shredded
- 1 cup Milk (low-fat or almond milk)
- 0.5 cup Onion, finely diced
- 0.5 cup Bell pepper, finely diced (any color)
- 1 cup Spinach, fresh and chopped
- 2 cloves Garlic, minced
- 1 tablespoon Olive oil
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Dried oregano
- 1 as needed Cooking spray
Instructions
Preheat your oven to 375°F (190°C). Spray a 9-inch pie pan with cooking spray and set it aside.
If using frozen broccoli rice, thaw it completely and squeeze out any excess moisture using a clean kitchen towel or paper towels. If using fresh broccoli rice, pat it dry to remove excess water.
In a medium-sized mixing bowl, combine the broccoli rice with 1 egg, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Mix until well combined.
Press the broccoli rice mixture into the prepared pie pan to form an even crust along the bottom and sides. Take your time to ensure it is compact and holds its shape.
Bake the broccoli rice crust in the preheated oven for 12-15 minutes, until it sets and begins to turn lightly golden. Remove it from the oven and set it aside to cool slightly while you prepare the filling.
In a skillet, heat the olive oil over medium heat. Add the diced onion and bell pepper, and sauté for 3-4 minutes until softened. Add the minced garlic and chopped spinach, and cook for another 2 minutes until the spinach is wilted. Remove from heat and let the mixture cool slightly.
In a large bowl, whisk together the remaining eggs, egg whites, milk, oregano, 1/4 teaspoon salt, and 1/4 teaspoon pepper until smooth.
Stir the sautéed vegetables and shredded cheddar cheese into the egg mixture.
Pour the egg and vegetable mixture into the pre-baked broccoli rice crust, spreading it out evenly.
Bake the quiche in the oven for 25-30 minutes, or until the center is set and the top is lightly golden.
Remove the quiche from the oven and allow it to cool for 5-10 minutes before slicing and serving. Enjoy your nutritious and flavorful broccoli rice quiche!
Nutrition Facts
Calories |
193 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.2 g | 10% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 132 mg | 44% | |
| Sodium | 567 mg | 25% | |
| Total Carbohydrate | 11.6 g | 4% | |
| Dietary Fiber | 3.7 g | 13% | |
| Total Sugars | 5.0 g | ||
| Protein | 20.3 g | 41% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 275 mg | 21% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 599 mg | 13% | |
*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.
