Healthy Broccoli Mushroom Quiche Recipe
This Healthy Broccoli Mushroom Quiche Recipe is a delicious and nutritious way to start your day. Packed with lean protein and fiber, this crustless quiche keeps you full and satisfied while being low in calories. Perfect for a healthy breakfast or brunch!
Is this recipe healthy?
This Healthy Broccoli Mushroom Quiche is rich in protein from the eggs, which helps keep you full throughout the morning.
Ingredients
- 1 cup broccoli florets, chopped
- 1 cup mushrooms, sliced
- 1/2 cup onion, diced
- 4 large eggs
- 1/2 cup low-fat milk
- 1/2 cup shredded low-fat cheese (optional)
- Salt and pepper to taste
- 1 tablespoon olive oil
Instructions
- Preheat your oven to 350°F (175°C).
- In a skillet, heat olive oil over medium heat. Add onions and sauté until translucent, about 3-4 minutes.
- Add mushrooms and broccoli to the skillet, cooking until tender, about 5-7 minutes. Season with salt and pepper.
- In a bowl, whisk together eggs and milk until well combined. Stir in the sautéed vegetables.
- Pour the mixture into a greased pie dish. If using, sprinkle cheese on top.
- Bake for 25-30 minutes, or until the quiche is set and lightly golden on top.
- Let it cool for a few minutes before slicing and serving.
Nutrition Facts
| Calories | 150 kcal |
|---|---|
| Protein | 12 g |
| Carbohydrates | 8 g |
| Sugar | 2 g |
| Added Sugar | 0 g |
| Fat | 7 g |
| Saturated Fat | 2 g |
Health Benefits
This Healthy Broccoli Mushroom Quiche is rich in protein from the eggs, which helps keep you full throughout the morning. Broccoli and mushrooms provide essential vitamins and minerals, while being low in calories. This dish fits well into various diets, including Mediterranean and low-carb, making it a versatile choice for anyone looking to maintain a balanced diet. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of mixed greens for added fiber.
- Pair with a glass of fresh orange juice for a vitamin C boost.
- Top with avocado slices for healthy fats.
Recipe Variations and Adjustments
crustless quiche
This recipe is already crustless, making it a perfect low-carb option.
broccoli quiche
Increase the amount of broccoli to 1.5 cups for a more broccoli-forward flavor.
mushroom quiche
Add an extra cup of mushrooms for a heartier mushroom flavor.
healthy quiche
Use low-fat cheese or omit cheese entirely to reduce calories.
FAQs About This Recipe
Can I freeze this quiche?
Yes, you can freeze the quiche. Wrap it tightly in plastic wrap and store it in an airtight container for up to 2 months.
How long does this quiche last in the fridge?
The quiche can be stored in the refrigerator for up to 3 days.
Can I add other vegetables?
Absolutely! Feel free to add any vegetables you like, such as bell peppers or spinach.
Is this recipe gluten-free?
Yes, this recipe is gluten-free as it does not contain any flour or crust.
What can I serve with this quiche?
It pairs well with a side salad or fresh fruit for a balanced meal.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Broccoli Mushroom Quiche because it’s a fantastic way to kickstart your day with a protein-packed breakfast. The combination of broccoli and mushrooms not only adds flavor but also provides essential nutrients and fiber, keeping you full and satisfied. Plus, being crustless makes it a low-calorie option that’s easy to prepare and perfect for meal prep. Whether you’re at home or on the go, this quiche is a convenient and delicious choice that feels indulgent without the guilt.
Recipe created by Fitmate Coach; inspired by Ray E.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
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