Crustless Broccoli and Cheese Quiche

A quiche is one of those rare rich, calorie packed food few have tried to de-fatify. The rich creams and cheeses in a quiche make for a guilty pleasure meal. With this recipe, we try to cut down on carb and fat intake by eliminating the crust and all its flaky, buttery goodness.


We tweaked the original Cooking Light recipe , (used 2% milk and cheddar instead of 1% and Swiss cheese, and a few others). The extra calories are definitely worth it. We also opted for a side salad, instead of the side of toast.


This quiche should last two people about  three dinners.


Prep time: 20 mins
Cook time: 45 mins

• 2 teaspoons olive oil 
• Cooking spray/oil to grease pan
• 1/2 cup vertically sliced red onion
• 1 garlic clove, minced
• 1 10 oz package of frozen broccoli florets, steamed/defrosted (chopped broccoli pieces also works well)
• 1 1/4 cups 2% milk
• 1 cup (4 ounces) shredded reduced-fat Cheddar cheese
• 2 tablespoons chopped fresh parsley
• 2 teaspoons Dijon mustard
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/8 teaspoon ground cumin
• 4 large egg whites, lightly beaten
• 2 large eggs, lightly beaten
• 1 tablespoon grated fresh Parmesan cheese

Pre-heat the oven to 350 degrees and grease a 9 inch pie plate.


Sautee the onion and garlic until the onion is translucent. Add the broccoli and sautee under tender and place in pie plate.


In a large bowl, mix the milk, cheese, parsley, mustard, pepper, cumin, egg whites, and eggs. Pour egg mixture over the broccoli mixture and sprinkle with freshly grated Parmesan cheese.


Bake for 45 minutes or until top is golden brown and a knife inserted in the middle comes out clean.