Broccoli, Cheddar and Feta Crustless Quiche

This is a very easy quiche made lighter by cutting out the loads of fattening cheese and the bready crust of most quiches. You can make this ahead and it freezes really well. I often make one on the weekend and freeze the four individual servings in freezer safe plastic bags so I can have something quick and nutritious in the morning during the workweek. So good and filling!

Broccoli, Cheddar and Feta Crustless Quiche – low cal and high protein and freezes wonderfully for an easy and nutritious on-the-go breakfast or lunch

Ingredients |

  • 2 cups of broccoli, steamed, drained, thoroughly dried and finely chopped
  • ¼ cup of reduced fat shredded cheddar cheese (I used Kraft 2% milk shredded cheddar)
  • 1 small onion, finely chopped
  • 2 cloves of garlic, minced
  • 1 large egg
  • 1 cup of liquid egg whites
  • ¾ cup of nonfat milk
  • ¼ cup of hummus (I used Tribe brand original hummus)
  • 4 tablespoons of light cream cheese
  • 1 tablespoon of pancake mix (or ¾ teaspoon of all purpose flour and ¼ teaspoon of baking powder)
  • ¼ cup of reduced fat feta cheese crumbles
  • 2 teaspoons of chopped roasted red pepper

Instructions |

Preheat oven to 350f. Spray a square baking dish well with nonstick cooking spray and set aside.

Steam broccoli in a saucepan or microwave. Rinse with cold water, dry thoroughly with a cloth or paper towel and finely chop.

In a pan over medium heat, sauté onions and garlic until tender, about 5 minutes.

In a blender, mixer or with a blending wand, thoroughly blend raw spinach, egg, egg whites, milk, hummus, cream cheese, and pancake mix (or flour and baking powder).

Place half of onions, garlic, and broccoli into dish and sprinkle with shredded cheese.

Carefully pour blended egg mixture into the baking dish.

Sprinkle remaining onions, garlic and chopped broccoli on top, along with roasted red pepper pieces (squeeze any water out of them beforehand in a paper towel) and crumbled feta.

Bake on the center rack for about 35-40 minutes, until edges begin to turn golden brown.  Then turn off the oven and allow quiche to slowly cool and drop inside of closed oven for another 20 minutes or so.

Light Bites Done Right Tip! The cooking time on this one can vary a little bit depending on your oven. Set your timer for 30 minutes and peek through the oven window to see how it’s looking (avoid opening the door and letting the heat out!) If it looks well set and browning around the edges, turn the oven off and leave the quiche with the door closed for another 20 minutes. Otherwise, it may need to be left to bake for up to 45 minutes. Just keep an eye on it. 🙂

Nutrition Facts | Makes 4 servings

199 calories, 7.5g fat, 13.7g carbs, 3g fiber, 17g protein

5 Weight Watchers PointsPlus per serving


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