Cheesy Broccoli Crust Quiche
This Cheesy Broccoli Crust Quiche is high in protein, low carb, and made with a broccoli crust instead of pastry. The filling is soft and cheesy with egg whites, ham, mozzarella, parmesan, and bell pepper, making it perfect for meal prep, lunch, dinner, or breakfast.
Servings: 8 servings
Calories: 113kcal
Ingredients
For the broccoli crust:
- 4 cups broccoli florets about 1 large head
- 2 eggs large
- 1/2 cup mozzarella cheese
- 1/3 cup grated parmesan slightly increased
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp black pepper
For the lighter filling:
- 1 cup liquid egg whites
- 1/4 cup milk of choice
- 1 cup cooked ham
- 1/4 cup chopped bell pepper
- 1/2 cup shredded part-skim mozzarella
- 2 tbsp grated parmesan
- 1/2 tsp salt
- 1/2 tsp garlic powder
Instructions
Prepare the broccoli (quick method)
- Steam or microwave the broccoli for 4–5 minutes, until very soft.
- Transfer to a large pan or bowl and mash with a fork while still warm until broken down into small pieces.
- Using paper towels or a clean kitchen towel, gently press over the broccoli to absorb excess moisture. No need to fully squeeze it dry.
- Tip: Removing some moisture is enough here, the added parmesan helps the crust hold together.
Make the crust
- Add the eggs, mozzarella, parmesan, garlic powder, salt, and pepper directly to the mashed broccoli. Mix well until fully combined.
- Press the mixture firmly into a lined 8–9 inch baking pan, creating an even layer. Keep the edges slightly thinner for better crisping.
Pre-bake the crust
- Bake at 400°F (200°C) for 18–20 minutes, or until lightly golden and set around the edges.
Prepare the filling
- In a bowl, whisk together the egg whites, and milk. Stir in the cooked ham, mozzarella, parmesan, bell pepper, salt, and garlic powder.
Assemble and bake
- Pour the filling over the pre-baked crust and smooth the top.
- Bake at 350°F (180°C) for 20–25 minutes, or until the center is just set.
Cool and serve
- Let the quiche rest for 10 minutes before slicing. This helps it set and makes slicing easier.
Notes
- Use fresh broccoli for the best texture, or thaw and drain frozen broccoli very well.
- Press excess moisture from the broccoli before making the crust.
- Pre-bake the crust until it looks set and lightly golden before adding the filling.
- Let the quiche rest for 10 minutes before slicing.
- Store leftovers in the refrigerator for up to 4 days.
Nutrition
Serving: 1serving | Calories: 113kcal | Carbohydrates: 5g | Protein: 12g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 2g | Trans Fat: 0.004g | Cholesterol: 61mg | Sodium: 679mg | Potassium: 219mg | Fiber: 1g | Sugar: 1g | Vitamin A: 683IU | Vitamin C: 44mg | Calcium: 112mg | Iron: 1mg | Net Carbs: 4g