Healthy Crustless Broccoli and Cauliflower Quiche

Ingredients

For the Vegetables:

• 8 oz (2.5-3 cups) broccoli florets, small bite-sized pieces
• 8 oz (2.5-3 cups) cauliflower florets, small bite-sized pieces
• ½ teaspoon sea salt
• ½ teaspoon garlic powder
• ¼ teaspoon black pepper

For the Egg Mixture:

• 6 whole eggs
• 6 egg whites (approximately 1¼ cups)
• 120g (½ cup) 2% Greek yogurt
• 60g (¼ cup) scallions, chopped
• 113g (1 cup) shredded cheddar cheese

Instructions

1. Preheat your oven to 350°F (175°C). Grease a 9-inch pie plate with cooking spray or your preferred oil.
2. Fill a medium pot with 2 inches of water and bring to a boil.
3. Place broccoli and cauliflower in a steamer basket over the boiling water.
4. Steam vegetables for 6 minutes until tender-crisp.
5. Transfer steamed vegetables to a bowl and season with salt, garlic powder, and black pepper.
6. In a large bowl, whisk together whole eggs, egg whites, and Greek yogurt until well combined.
7. Arrange seasoned vegetables in the prepared pie plate.
8. Sprinkle chopped scallions and shredded cheese over the vegetables.
9. Pour the egg mixture evenly over the vegetables and cheese.
10. Bake for 45 minutes, or until set and lightly golden on top.
11. Let cool for 5-10 minutes before slicing.

Nutritional Information

(Per slice, serves 8)

• Calories: 165
• Protein: 15g
• Carbohydrates: 6g
• Fat: 10g
• Fiber: 2g
• Preparation time: 15 minutes
• Cooking time: 45 minutes
• Total time: 1 hour

Tips and Tricks

• Cut vegetables into uniform, small pieces for even cooking
• Don’t overcook the vegetables during steaming
• Let eggs come to room temperature for better mixing
• Use full-fat cheese for better melting
• Test doneness by inserting a knife in center – it should come out clean

Variations and Substitutions

• Swap vegetables for spinach, mushrooms, or bell peppers
• Try different cheese varieties like Swiss or Gruyere
• Use whole milk yogurt for richer texture
• Add herbs like thyme or basil
• Include diced ham or bacon for extra protein