Crustless Broccoli Cheddar Quiche

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This Broccoli Cheddar Quiche is SO easy (especially being crustless), and somehow it's just as mouth-watering as if you had been slaving away in the kitchen for hours. Not to mention, it's a great way to get your protein in after a pilates or barre class, and your fiber too! It will turn even the biggest broccoli haters into a fan (trust me, I have one at home and it works). Give it a try when you're low on time, needing a protein boost, or just craving something delicious.

Ingredients for Crustless Broccoli Cheddar Quiche:

Extra Virgin Olive Oil- This is always the best choice of oil, health wise, but in this recipe we are only using it to grease the pan, therefore if you choose to use a different type of oil, it won't make a huge difference.

Broccoli- We're getting our fiber in this recipe from this superfood. Broccoli is apart of the cruciferous vegetable family, meaning it's health benefits are superb. Dr. Greger, M.D. FACLM, claims this vegetable group can "potentially help prevent DNA damage, metastatic cancer spread, and lymphoma; activate defenses against pathogens and pollutants; boost your liver detox enzymes; target breast cancer stem cells; and reduce the risk of prostate cancer progression." After reading all that, what does broccoli NOT do?! We should really be getting more of these amazing vegetables in our daily diets.

Cheddar Cheese- While cheese contains protein, calcium and some vitamins, keep in mind that it is high in saturated fat, sodium and calories. While it adds great flavor, it's always best to be consumed in moderation and with plant-based foods. I will admit, it's often a great cover up to get kids to eat their vegetables.

Eggs- Obviously if you're going to make a quiche you're going to need eggs. This is the key ingredient for this protein packed meal. Eggs carry all essential amino acids and is therefore considered a complete protein, aka a great option for an after workout meal. Eggs also contain choline which is essential for brain health, lutein which protect your eyes, and many vitamins and minerals.

Unsweetened Almond Milk- The key here is "unsweetened", if you accidentally use sweetened milk your quiche is going to turn out a little funky. All other milk options are ok as substitutions, however a plant-based milk like almond milk will be less calorie dense, making your overall meal a little lighter.

Garlic Powder- This gives the quiche all the flavor. Don't be shy when adding it in. Being in powder form saves us some time and makes this recipe so easy. While raw garlic carries more health benefits, the convenience of using garlic powder for this recipe wins this one.

Ingredients:

• 1 1/2 tsps Extra Virgin Olive Oil
• 2 cups Broccoli (finely chopped)
• 4 1/3 ozs Cheddar Cheese (shredded)
• 6 Egg
• 1/2 cup Unsweetened Almond Milk
• 1/2 tsp Sea Salt
• 1/2 tsp Garlic Powder

Directions:

1. Preheat the oven to 350ºF (176ºC) and grease a pie pan with the oil.
2. Arrange the broccoli and cheese in a single layer in the prepared pie pan.
3. In a mixing bowl whisk the eggs, milk, salt and garlic powder together. Pour the egg mixture over the broccoli and cheese. Bake for 30 to 35 minutes or until the egg has set and is firm to the touch.
4. Slice the quiche into wedges and enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to three days.
• Serving Size- One serving is equal to one slice. A standard 9-inch glass pie pan makes six servings.
• Dairy-Free- Omit the cheese or use a dairy-free cheese instead.
• More Flavor- Add finely chopped onions and red pepper flakes.
• No Almond Milk- Use dairy, coconut, or cashew milk instead. For an extra creamy quiche use half and half cream instead.

Health Insights:

• Vitamins and Minerals- This recipe is packed with a variety of vitamins and minerals. The broccoli provides a good source of Vitamin C and K, while the eggs and cheese contribute to the Vitamin A, D, and B12 content. Additionally, the recipe contains essential minerals like calcium, iron, and zinc, which are crucial for bone health, oxygen transport, and immune function respectively.
• Protein- The eggs and cheddar cheese in this recipe make it a high-protein meal. Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting overall growth and development. This recipe could be a good choice for those looking to increase their protein intake.
• Heart-Healthy Fats- The use of extra virgin olive oil and almond milk provides a source of heart-healthy monounsaturated fats. These fats can help reduce bad cholesterol levels and provide nutrients that help develop and maintain your body’s cells. Oils rich in monounsaturated fats also contribute vitamin E to the diet, an antioxidant vitamin most Americans need more of.