This low fat broccoli quiche is a wholesome, feel-good dish that brings together tender-crisp broccoli, fluffy eggs, and melted reduced-fat cheese—all without a crust, and with just 5 grams of fat per slice. It’s a fantastic choice for anyone following a low-fat, vegetarian, or heart-healthy diet. Whether you’re feeding a crowd at brunch or meal-prepping for the week, this veggie-packed quiche will become a go-to favorite.
About This Recipe
Expect a light, custardy texture with soft bits of broccoli and just the right amount of sharp cheddar in every bite. The broccoli holds its texture perfectly, adding a gentle crunch that contrasts beautifully with the creamy egg base.
It’s simple, fast, and endlessly versatile. Great for using up leftover veggies, easy to reheat, and tasty whether you serve it warm or cold. A slice of this with a side salad makes a balanced, satisfying lunch that won’t weigh you down.
Why This Recipe Belongs in Your Diet
Broccoli is loaded with fiber, vitamin C, and plant-based compounds that support healthy digestion and inflammation reduction. By removing the crust and using a mix of egg whites, whole eggs, and fat-free milk, you drastically reduce saturated fat while maintaining flavor and texture.
What You’ll Need (Ingredients)
This quiche leans on fresh broccoli and everyday staples to deliver big flavor with minimal fat.
- Fresh Broccoli Florets, 2 cups, chopped small: Steamed or microwaved just until tender for best texture and color.
- Egg Whites, 6 large: Lower fat, high protein, and help the quiche set without heaviness.
- Whole Eggs, 2 large: Add richness and natural emulsifying power to bind everything.
- Fat-Free Milk, 1 cup: Creates that soft, custard-like texture while keeping things light.
- Yellow Onion, 1 small, finely chopped: Brings subtle sweetness and depth.
- Garlic, 2 cloves, minced: Lifts the flavor and balances the broccoli.
- Reduced-Fat Shredded Sharp Cheddar, ½ cup: A bold flavor punch with less fat.
- Salt, ½ teaspoon: Enhances the flavor of the eggs and broccoli.
- Ground Black Pepper, ¼ teaspoon: Brings just enough bite to keep it interesting.
- Dried Thyme, ½ teaspoon: Optional, but adds a delicate herbal note that pairs beautifully with broccoli.
How to Make Low Fat Broccoli Quiche
- Preheat oven to 375°F and lightly grease a 9-inch pie dish with nonstick spray.
- Steam or microwave the broccoli just until crisp-tender (about 2–3 minutes), then set aside to cool slightly.
- Sauté onion and garlic in a nonstick pan over medium heat for 3–4 minutes until soft.
- Whisk eggs, egg whites, and milk in a large bowl. Stir in salt, pepper, and thyme.
- Add broccoli, onion mixture, and cheese to the egg mixture. Stir gently to combine.
- Pour into prepared dish and spread the filling evenly.
- Bake for 35–40 minutes, or until set and lightly golden on top.
- Cool for 10 minutes before slicing and serving.
Recipe Tips and Variations
- Add chopped mushrooms or zucchini for extra veggies.
- Swap cheddar for low-fat Swiss or part-skim mozzarella.
- Sprinkle with extra herbs like parsley or chives before baking.
- Make it spicy with a pinch of red pepper flakes or hot sauce mixed in.
How to Store Leftovers
Refrigerate leftovers in an airtight container for up to 4 days. For longer storage, freeze slices individually and reheat in the oven or microwave.
Nutrition Facts
- Serving Size: 1 slice (1/6 of quiche)
- Calories: 130 kcal
- Fat: 5 g
- Carbohydrates: 5 g
- Protein: 13 g
- Sodium: 310 mg
Try More Recipes:
- Low Fat Breakfast Quiche Recipe
- Low Fat Asparagus Quiche Recipe
- Low Fat Crustless Spinach Quiche Recipe
Low Fat Broccoli Quiche
Description
A healthy, vegetarian quiche with crisp broccoli and cheesy eggs—just 5g fat per slice and perfect for meal prep.
Ingredients
Instructions
- Preheat oven to 375°F and spray a 9-inch pie dish.
- Steam broccoli until just tender.
- Sauté onion and garlic until soft.
- Whisk eggs, milk, salt, pepper, and thyme.
- Stir in broccoli, onion, and cheese.
- Pour into dish and bake 35–40 minutes.
- Cool 10 minutes before slicing.