Low Fat Broccoli Quiche
Savor the wholesome goodness of this Low Fat Broccoli Quiche, a delightful and guilt-free twist on a classic favorite. Packed with tender blanched broccoli, sautéed onions, and a rich blend of egg whites and skim milk, this quiche delivers all the creamy satisfaction without the extra calories. The flavor is elevated with a hint of garlic, a dash of nutmeg, and the subtle sharpness of low-fat cheddar cheese, all nestled in a hearty whole wheat pie crust. Perfect for a light brunch, weeknight dinner, or meal prep, this healthy quiche is easy to make and ready in under an hour. Whether served warm or at room temperature, it’s a nutritious and delicious way to bring everyone to the table. Keywords: low fat broccoli quiche, healthy quiche recipe, whole wheat crust, low calorie, meal prep quiche.
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Recipe Information
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
Instructions
Preheat your oven to 180°C (350°F).
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.
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.
In a large bowl, whisk together the egg whites, whole eggs, and skim milk until well combined.
Stir in the blanched broccoli, sautéed onion and garlic, shredded cheddar cheese, salt, black pepper, and nutmeg until mixture is evenly distributed.
Pour the egg and broccoli mixture into the pre-baked whole wheat pie crust, spreading evenly.
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.
Remove from oven and allow the quiche to cool for 10 minutes before slicing. Serve warm or at room temperature.
Nutrition Facts
Calories |
1446 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.9 g | 81% | |
| Saturated Fat | 18.4 g | 92% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 415 mg | 138% | |
| Sodium | 3690 mg | 160% | |
| Total Carbohydrate | 119.4 g | 43% | |
| Dietary Fiber | 17.7 g | 63% | |
| Total Sugars | 26.8 g | ||
| Protein | 108.3 g | 217% | |
| Vitamin D | 4.8 mcg | 24% | |
| Calcium | 1305 mg | 100% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 2093 mg | 45% | |
*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.
