Small Tuna and Broccoli Crust Less Quiche
Elevate your breakfast or brunch game with this delightful Small Tuna and Broccoli Crustless Quiche, a protein-packed, low-carb dish that’s as flavorful as it is easy to make. This quiche combines tender, sautéed broccoli florets, flaky canned tuna, and melted cheddar cheese in a creamy egg mixture, all baked to golden perfection—no crust needed! With just 15 minutes of prep time, this gluten-free and keto-friendly recipe is seasoned with a hint of onion powder, black pepper, and salt for a savory finish. Perfect for meal prep or a quick weeknight dinner, this light and nutritious quiche serves up satisfying flavors in every bite. Serve warm or at room temperature, paired with a crisp salad or fresh fruit, for a complete and balanced meal.
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Recipe Information
Ingredients
- 1 can (5 ounces) canned tuna (in water)
- 1 cup fresh broccoli florets
- 4 eggs
- 0.5 cup milk (any kind)
- 0.5 cup shredded cheddar cheese
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon onion powder
- 1 teaspoon olive oil
- 1 as needed cooking spray or butter
Instructions
Preheat your oven to 375°F (190°C).
Lightly grease a 9-inch pie pan or similar baking dish with cooking spray or butter.
Chop the fresh broccoli florets into small, bite-sized pieces.
In a small skillet, heat the olive oil over medium heat and lightly sauté the broccoli florets for 2-3 minutes until they are just tender but still crisp. Set aside to cool slightly.
Drain the canned tuna and use a fork to break it into small chunks.
In a medium mixing bowl, whisk together the eggs, milk, salt, black pepper, and onion powder until well combined.
Add the shredded cheddar cheese, sautéed broccoli, and flaked tuna to the egg mixture, stirring gently to evenly distribute the ingredients.
Pour the mixture into the prepared pie pan, spreading it out evenly.
Bake in the preheated oven for 30 minutes or until the quiche is set in the center and the top is lightly golden.
Allow the quiche to cool for 5-10 minutes before slicing into wedges and serving.
Nutrition Facts
Calories |
207 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.5 g | 16% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 221 mg | 74% | |
| Sodium | 548 mg | 24% | |
| Total Carbohydrate | 4.6 g | 2% | |
| Dietary Fiber | 0.8 g | 3% | |
| Total Sugars | 2.2 g | ||
| Protein | 19.5 g | 39% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 188 mg | 14% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 302 mg | 6% | |
*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.
