Healthy Crustless Broccoli and Cauliflower Quiche

This protein-packed, low-carb crustless quiche combines tender vegetables with fluffy eggs and sharp cheddar cheese for a delicious breakfast or brunch option. Perfect for meal prep and naturally gluten-free, this quiche is both nutritious and satisfying.

Ingredients

For the Vegetables:

  • 8 oz (2.5-3 cups) broccoli florets, small bite-sized pieces
  • 8 oz (2.5-3 cups) cauliflower florets, small bite-sized pieces
  • ½ teaspoon sea salt
  • ½ teaspoon garlic powder
  • ¼ teaspoon black pepper

For the Egg Mixture:

  • 6 whole eggs
  • 6 egg whites (approximately 1¼ cups)
  • 120g (½ cup) 2% Greek yogurt
  • 60g (¼ cup) scallions, chopped
  • 113g (1 cup) shredded cheddar cheese

Instructions

  1. Preheat your oven to 350°F (175°C). Grease a 9-inch pie plate with cooking spray or your preferred oil.
  2. Fill a medium pot with 2 inches of water and bring to a boil.
  3. Place broccoli and cauliflower in a steamer basket over the boiling water.
  4. Steam vegetables for 6 minutes until tender-crisp.
  5. Transfer steamed vegetables to a bowl and season with salt, garlic powder, and black pepper.
  6. In a large bowl, whisk together whole eggs, egg whites, and Greek yogurt until well combined.
  7. Arrange seasoned vegetables in the prepared pie plate.
  8. Sprinkle chopped scallions and shredded cheese over the vegetables.
  9. Pour the egg mixture evenly over the vegetables and cheese.
  10. Bake for 45 minutes, or until set and lightly golden on top.
  11. Let cool for 5-10 minutes before slicing.

Nutritional Information

(Per slice, serves 8)

  • Calories: 165
  • Protein: 15g
  • Carbohydrates: 6g
  • Fat: 10g
  • Fiber: 2g
  • Preparation time: 15 minutes
  • Cooking time: 45 minutes
  • Total time: 1 hour

Tips and Tricks

  • Cut vegetables into uniform, small pieces for even cooking
  • Don’t overcook the vegetables during steaming
  • Let eggs come to room temperature for better mixing
  • Use full-fat cheese for better melting
  • Test doneness by inserting a knife in center – it should come out clean

Variations and Substitutions

  • Swap vegetables for spinach, mushrooms, or bell peppers
  • Try different cheese varieties like Swiss or Gruyere
  • Use whole milk yogurt for richer texture
  • Add herbs like thyme or basil
  • Include diced ham or bacon for extra protein

Common FAQs

Q: Can I use frozen vegetables?
A: Yes, thaw and drain well before using.

Q: Why is my quiche watery?
A: Ensure vegetables are well-drained after steaming.

Q: Can I use all whole eggs?
A: Yes, substitute 8 whole eggs for the egg white portion.

Q: How do I know when it’s done?
A: The center should be set and not jiggly.

Storage and Make-Ahead Tips

  • Store in refrigerator for up to 4 days
  • Freeze individual slices for up to 3 months
  • Reheat in microwave or oven until warmed through
  • Prep vegetables the night before
  • Can be served warm or at room temperature

This versatile crustless quiche is perfect for breakfast, brunch, or a light dinner. Its high protein content and vegetable servings make it a healthy choice that doesn’t sacrifice flavor. The absence of a crust not only reduces calories and carbs but also makes it quicker and easier to prepare.