Updated on December 3, 2014
Crustless Broccoli Quiche
Need a breakfast that won’t leave you hungry one hour later? With eggs, broccoli, and cheese, this protein packed breakfast will keep you satiated for hours.
Why Would your Body Benefit from this Breakfast?
- Broccoli– Great for people who don’t eat dairy, broccoli is a powerhouse of Calcium, Vitamin C, Vitamin A, Iron, Vitamin K, Zinc, and Fiber. Broccoli has been know to prevent inflammation and osteoarthritis, along with producing enzymes that help protect blood vessels. There are also phytonutrients in broccoli that help reduce molecular damage done by free radicals in the body.
- Eggs– COMPLETE in every way. Eggs have a complete range of amino acids making them complete protein sources. They have all b-vitamins in them, supporting a healthy metabolism. Eggs are a rich source of Omega-3 healthy fats that are important for brain, heart, and bone health. Omega-3’s also help fight inflammation in the body.
In just over 100 calories you are getting a great combination of fiber and protein that helps regulate blood sugar and support insulin function. This keeps you from those 10am HANGRY feelings. Not to mention the large dose of vitamins and minerals from the egg and broccoli that make this breakfast keep you full all morning. With just 113 Calories, a serving of this quiche contains 4g Fat, 3 Net Carbs, and 12 grams of protein!
Crustless Broccoli Quiche
Serves 4
2 Broccoli Crowns
2 Large Eggs
1 Cup Egg Whites
1/8 Cup Nutritional Yeast
4 Laughing Cow Cheese Wedges (I used two French Onion and two Garlic and Herb)
1/4 Cup Almond/Coconut Milk (Unsweetened)
Himilayan Pink Sea Salt
Mrs. Dash Steak Seasoning Table Blend
Start by putting the broccoli crowns on a plate and chop them finally. Put chopped broccoli in a bowl with a 1/4 c. of water and cover. Microwave for 5 Minutes.
While the broccoli is cooking, take out a large microwaveable bowl and roughly chop the cheese wedges. Then add the remaining ingredients and mix well. Season with salt and steak seasoning.
Add in the cooked broccoli and mix well again.
Microwave on 50% power for six minutes. Pull the quiche out and run a knife along the edges (DO NOT STIR). Place the quiche back in the microwave for 8 minutes on 50% power.
Pull the quiche out and let sit for at least ten minutes before serving.
Or let sit 20 Minutes and store in the refrigerator.
Variations to Consider:
Maybe you are not a fan of broccoli- I have made this recipe with spinach, onions, peppers, and mushrooms. Just throw those vegetables in the microwave for 5 minutes, then continue with the rest of the recipe as is.
