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Crustless Broccoli and Cheese Quiche: A Guilt-Free Delight

My grandmother, Nana Rose, always had a quiche simmering in the oven. It was her go-to for potlucks, brunches, and even a light supper. While her classic Lorraine was legendary, this crustless broccoli and cheese quiche reminds me of her adventurous spirit in the kitchen. She was always tweaking recipes to make them healthier, and I imagine this lighter version would have earned her enthusiastic approval. The aroma of broccoli, cheese, and nutmeg wafting through the house instantly brings me back to her cozy kitchen, filled with laughter and love.

Recipe Overview

Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 6-8
Yield: 1 quiche
Dietary Type: Low-Carb, Gluten-Free (naturally)

Ingredients

1 teaspoon olive oil
1/2 cup onion, sliced vertically
2 garlic cloves, minced
5 cups broccoli florets
Cooking spray
1 1/4 cups nonfat milk
1 cup shredded reduced-fat cheddar cheese (4 ounces by weight)
2 tablespoons chopped fresh parsley
2 teaspoons Dijon mustard
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
1/8 teaspoon ground nutmeg
4 large egg whites, lightly beaten
2 large eggs, lightly beaten
1 tablespoon grated fresh Parmesan cheese

Equipment Needed

Large nonstick skillet
9-inch pie plate
Large bowl
Whisk

Instructions

Begin by preheating your oven to 350°F (175°C). This ensures the quiche cooks evenly.
While the oven is heating, prepare the broccoli mixture. Heat the olive oil in a large nonstick skillet over medium-high heat.
Add the vertically sliced onion and minced garlic to the skillet. Sauté for approximately 1 1/2 minutes, or until the onions are softened and fragrant. Be careful not to burn the garlic.
Next, add the broccoli florets to the skillet. Sauté for about 1 minute, stirring frequently, until the broccoli is slightly tender-crisp. We don’t want to overcook the broccoli at this stage, as it will continue to cook in the oven.
Prepare a 9-inch pie plate by coating it generously with cooking spray. This will prevent the quiche from sticking and make it easier to serve.
Spread the broccoli mixture evenly into the prepared pie plate. Make sure the broccoli is distributed uniformly to ensure a consistent flavor in every slice.
In a large bowl, combine the nonfat milk, shredded reduced-fat cheddar cheese, chopped fresh parsley, Dijon mustard, salt, fresh ground black pepper, and ground nutmeg.
Add the lightly beaten egg whites and lightly beaten eggs to the bowl with the milk and cheese mixture. Whisk all the ingredients together until they are well combined. Ensure there are no lumps and the mixture is smooth.
Carefully pour the egg and cheese mixture over the broccoli mixture in the pie plate. Try to distribute the liquid evenly so that it fills all the gaps between the broccoli florets.
Sprinkle the grated fresh Parmesan cheese evenly over the top of the quiche. This will add a delightful cheesy crust and a touch of sharpness to the flavor.
Place the pie plate in the preheated oven and bake at 350°F (175°C) for 40 minutes, or until the top is golden brown and a knife inserted in the center comes out clean. If the top starts to brown too quickly, you can loosely cover the quiche with foil during the last 10-15 minutes of baking.
Once the quiche is cooked, remove it from the oven and let it stand for 5 minutes before slicing and serving. This allows the quiche to set slightly, making it easier to cut and serve.

Expert Tips & Tricks

For a deeper flavor, try roasting the broccoli florets before adding them to the quiche. Toss them with a little olive oil, salt, and pepper, and roast at 400°F (200°C) for 15-20 minutes.
If you don’t have fresh parsley, you can substitute with 1 tablespoon of dried parsley.
To prevent the edges of the quiche from overcooking, you can use a pie shield or wrap the edges with foil.
Make sure the pie plate is completely cool before coating it with cooking spray to ensure even coverage.
For a richer flavor, use whole milk instead of nonfat milk, but be mindful of the increased calorie count.
If you’re short on time, you can use frozen broccoli florets. Just thaw them completely and drain off any excess water before adding them to the skillet.

Serving & Storage Suggestions

This crustless broccoli and cheese quiche is delicious served warm or at room temperature. It’s perfect for breakfast, brunch, lunch, or a light dinner. Garnish with a sprinkle of fresh parsley for a pop of color. It pairs wonderfully with a side salad, fresh fruit, or a crusty bread.

To store leftovers, allow the quiche to cool completely before wrapping it tightly in plastic wrap or placing it in an airtight container. It can be stored in the refrigerator for up to 3 days. To reheat, warm individual slices in the microwave or oven until heated through. For best results, reheat in the oven to maintain the texture. Reheating in the microwave may cause the quiche to become slightly soggy. You can also freeze the quiche for up to 2 months. Thaw it overnight in the refrigerator before reheating.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	66.8 kcal	N/A
Calories from Fat	N/A	N/A
Total Fat	2.3 g	3%
Saturated Fat	0.7 g	3%
Cholesterol	47.9 mg	15%
Sodium	245.5 mg	10%
Total Carbohydrate	5.8 g	1%
Dietary Fiber	0.3 g	1%
Sugars	2.6 g	N/A
Protein	6.5 g	13%

Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.

Variations & Substitutions

Dairy-Free: Substitute the nonfat milk with almond milk or soy milk. Use a dairy-free cheddar cheese alternative.
Vegan: Use a vegan egg replacement and dairy-free cheese. Nutritional yeast can add a cheesy flavor.
Vegetable Variations: Add other vegetables like chopped bell peppers, mushrooms, or spinach.
Spice It Up: Add a pinch of red pepper flakes for a spicy kick.
Protein Boost: Incorporate cooked diced ham, crumbled bacon, or shredded chicken.

FAQs (Frequently Asked Questions)

Q: Can I make this quiche ahead of time?
A: Yes, you can bake the quiche ahead of time and store it in the refrigerator for up to 2 days. Reheat before serving.

Q: Can I freeze this quiche?
A: Yes, you can freeze the quiche for up to 2 months. Thaw it overnight in the refrigerator before reheating.

Q: Can I use frozen broccoli instead of fresh?
A: Yes, you can use frozen broccoli. Just make sure to thaw it completely and drain off any excess water before using.

Q: What can I do if the top of the quiche is browning too quickly?
A: You can loosely cover the quiche with foil during the last 10-15 minutes of baking.

Q: How do I know when the quiche is done?
A: The quiche is done when the top is golden brown and a knife inserted in the center comes out clean.

Final Thoughts

This crustless broccoli and cheese quiche is a fantastic way to enjoy a classic dish without the added carbs. It’s a versatile recipe that can be easily adapted to your preferences and dietary needs. Whether you’re looking for a healthy breakfast, a light lunch, or a simple dinner, this quiche is sure to please. So, gather your ingredients, preheat your oven, and get ready to savor the deliciousness of this guilt-free delight! Don’t hesitate to share your creations and feedback! Bon appétit!

Crustless Broccoli and Cheese Quiche Recipe