So I basically live on this recipe.
It’s actually not great. I mean, not the recipe. The recipe is great. The conspicuous lack of variety in my recent diet is what’s not great.
A behind the scenes note is that I just typed grate and not great which is poetic justice for the sheer tonnage of cheese I’ve consumed in the past week or so. But I digress.
Also if you’re a quiche purist (which I’m assuming is a pretty niche community) then you should still make this admittedly unconventional version, but maybe call it something else.
Frittata, perhaps? Oven baked omelette. Egg based miracle of cheesy glory. Whatever tickles your broccoli. (You know the old saying.)
In all seriousness, I can’t tell you what a valuable recipe this has been in my daily rotation. Not only is this quiche very high in protein and very low in calories, it only requires three ingredients and could not be easier to make. It’s also absurdly delicious, regardless of how ridiculously healthy and easy it is.
Also you’d be hard pressed to find a dish that can beat these stats. Where else can you get a breakfast that is 65 calories, 1g of net carbs, 11g of protein, and actually freakin’ delicious?
Nowhere. That’s where.
Speaking of cheese (which we weren’t, but cheese is always basically subtext with me so just go with it), we need to have a quick pow wow about it.
Confession time: I actually love using light string cheese. The measurements are conveniently done for you, you can’t beat the calorie count, and Trader Joe’s makes this awesome organic light string cheese, so I feel pretty confident in calling it healthy. And, most importantly, it’s delicious.
However, if you don’t want to use string cheese for any reason (which I totally respect), then feel free to use six ounces of your shredded cheese of choice. Vegan cheese would also work beautifully here if dairy is an issue, but obviously this recipe is egg based and therefore not vegan. I love making vegan and recipes and almost all of my recipes are vegan friendly, so this is a rare exception! But this quiche is so wonderful that, vegan or not, I had to share.
This recipe is actually my go-to when I’m in charge of bringing a dish to a potluck because it’s so simple to throw together and, as a low carb vegetarian, I can then personally guarantee there will be at least one delicious offering I can actually eat.
The only drawback? Everyone at the potlucks I’ve brought this quiche to has loved it so much that there usually isn’t enough for me.
But I can live with that. I’ll just make more.
Nutritional Breakdown
Calories
6 pieces string cheese (300) + 2 lbs broccoli (60 net calories) + 3 cups egg whites (360) / 12 servings = 65 calories per serving
Carbs
6 pieces string cheese (0g) + 2 lbs broccoli (10 net carbs) + 3 cups egg whites (0g) / 12 servings = 0.83 grams net carbs per serving
Protein
6 pieces string cheese (36g) + 2 lbs broccoli (20g) + 3 cups egg whites (78g) / 12 servings = 11 grams protein per serving
4.0 from 3 reviews
Quiche
Save Print
Prep time
Cook time
Total time
Author: Kelly Morrison
Yield: 12 servings
Ingredients
- 6 ounces light mozzarella cheese, grated (see note below!)
- 2 pounds broccoli florets (I use frozen, but fresh works too)
- salt + pepper
- 3 cups egg whites
Instructions
- Preheat oven to 450°F. Line a 9x13 inch baking pan with aluminum foil or grease it well and set aside.
- Spray two large skillets with cooking spray (or add a bit of oil) and add one pound of broccoli florets to each of them. Cook over medium high heat, stirring occasionally, until the broccoli is tender and starting to brown. (I love using frozen broccoli here, but this will obviously take longer if you started with frozen broccoli instead of fresh.) Add salt and pepper and remove from heat.
- Add the broccoli to the prepared baking dish. Top with four ounces of shredded cheese. Pour the egg whites on top and then sprinkle the remaining two ounces of cheese on top. Bake in the oven at 450°F for 40-45 minutes, or until the quiche has thoroughly cooked and the top is golden. Slice into twelve pieces and devour.
Notes
In terms of the cheese, I actually love using light string cheese. The measurement is conveniently done for you, you can't beat the calorie count, and Trader Joe's makes this awesome organic light string cheese, so it's pretty healthy. And it's also delicious. However, if you don't want to use string cheese for any reason (which I totally respect), then feel free to use six ounces of your shredded cheese of choice. Vegan cheese would also work beautifully here if dairy is an issue, but obviously this recipe is egg based and therefore not vegan. I love making vegan and recipes and almost all of my recipes are vegan friendly, so this is a rare exception! But it's so wonderful that, vegan or not, I had to share.
Nutrition Information
Serving size:1 piece (1/12 recipe) Calories:65 Net Carbs:0.83g Protein:11g
Other breakfast favorites:
Healthy Homemade Pop Tarts
Single Serving Protein Cookie Dough (cookie dough for breakfast?! score!)
Healthy 30 Minute Cinnamon Rolls
What is your favorite breakfast?
For me, it’s definitely this recipe if I’m feeling savory, but if I need something sweet then that protein cookie dough is always the move.
Related Posts
- Single Serving Cheesecake
- Healthy Candied Peanuts
- Better Than the Box Nilla Wafers
- Healthy Cookie Dough Dip
