High-Protein Broccoli–Potato Quiche is a crustless dish. It is healthy and has enormous fiber and protein in it. It keeps us satisfied and full, perfect for breakfast or brunch. This quiche has olive oil, potatoes, seasonings, eggs, broccoli, Dijon mustard, and cottage cheese in it. This quiche has cottage cheese; use the vegan cottage cheese, or don’t have the quiche if you have a dairy allergy. High-Protein Broccoli–Potato Quiche takes 55 minutes to make and has no gluten in it. This quiche stores well, perfect for preparing them in advance. Serve this quiche with vegetable soup, avocado slices, or roasted asparagus for a flavorful meal.
STATS:
- Calories: 185 kcal
- Required prep duration: Fifteen minutes
- Required cook duration: Forty minutes
- Whole time: 55 minutes
- Cuisine: American
- Servings: 8
- Course: Breakfast, Brunch, Main Course
- Diet: High-Protein
- Serving Size: 1 slice
EQUIPMENT:
- Large pot
- Cutting board
- Sharp knife
- Mixing bowl
- Food processor
- Whisk
- Quiche pan
- Oven
INGREDIENTS:
- ½ tsp. salt
- 1½ pounds baby gold potatoes
- ½ tsp. ground black pepper
- One tbsp. Dijon mustard
- 3 cups broccoli florets
- 1 tsp. onion powder
- 6 large eggs
- ¾ cup reduced-sodium low-fat cottage cheese
- One tsp. garlic powder
- One tbsp. olive oil
INGREDIENT NOTES:
BABY GOLD POTATOES:
- Use the baby gold potatoes to make this dish. They will provide the soft crust of the quiche. It will add fiber to the dish and also make the texture creamy.
BROCCOLI FLORETS:
- Broccoli florets will add fiber and texture to the quiche. It makes the casserole colorful and pairs nicely with eggs and cheese. It is best to use fresh broccoli, but frozen can also be utilized.
LARGE EGGS:
- Large eggs are used to provide the structure in the quiche and also add protein. It will provide the fluffy texture, but this requires the utilization of neutral temperature eggs.
COTTAGE CHEESE:
- Cottage cheese should be low-fat and reduced-sodium. It will provide the protein in this quiche.
DIJON MUSTARD:
- It will add a light, tangy taste, which will enrich the eggs and vegetables. We require a small quantity of the Dijon to provide the strong flavor profile.
SEASONING:
- Use the garlic powder, black pepper, onion powder, and salt to add to the quiche. Garlic & onion powder will provide the savory and light sweet flavor in the dish. black pepper will add a light spice, while the salt will boost the flavor of this quiche.
OLIVE OIL:
- Use the olive oil to grease the quiche pan so it doesn’t stick. It will also provide the good fat content in the quiche, which is beneficial to the heart. It will also add a light, rich taste to the quiche.
INSTRUCTIONS:
- First, pre-warm the oven at 375°F & apply the olive oil on the quiche dish.
- Now boil the potatoes for sixteen to eighteen minutes till they are soft.
- Then blanch the broccoli in the same boiling water for two minutes, then place them aside.
- Now cover the outside of the pan with aluminum foil and apply the oil in the quiche pan.
- Add the potatoes in lowermost of quiche dish & press them with the glass back.
- Then add the broccoli over the potatoes equally.
- Now add the cottage cheese, eggs, Dijon mustard, and seasonings to the vessel and mix them with a whisk.
- Add the mixture equally to the vegetables and bake them for 35 to 40 minutes till golden on top.
- Cool the quiche for ten minutes, then slice and serve.
SERVING SUGGESTIONS:
FRESH & LIGHT SIDES:
- Mixed Green Salad
- Tomato Cucumber Salad
- Citrus Salad
- Avocado Slices
- Fresh Fruit Salad
VEGETABLE SIDES:
- Roasted Asparagus
- Sautéed Spinach
- Roasted Bell Peppers
- Garlic Green Beans
- Roasted Zucchini
CARBS:
- Whole-Grain Toast
- Sourdough Bread
- Roasted Sweet Potatoes
- Quinoa Salad
- Brown Rice Pilaf
PROTEINS:
- Grilled Chicken Breast
- Smoked Salmon
- Turkey Bacon
- Greek Yogurt Bowl
- Cottage Cheese Bowl
SOUPS PAIRING:
- Vegetable Soup
- Lentil Soup
- Tomato Basil Soup
- Chicken Broth Soup
- Minestrone Soup
TIPS:
- Include the cottage cheese in blender & blend to make it smooth.
- Dry the broccoli after blanching it to eliminate the additional moisture content.
- Leave the quiche for some time to slice it cleanly.
- Include the fresh herbs like chives or parsley to make it more flavorful.
- Place it in the glass quiche dish to cook evenly.
STORAGE INFORMATION:
FRIDGE:
- Add the quiche slices to the vessel and store for 2 days.
FREEZER:
- Cover the slices of quiche in plastic wrap & freeze the quiche for two months.
FAQs:
Will I utilize the frozen broccoli to make this dish?
- Use the frozen broccoli, defrost it, and then utilize it.
Can I make the quiche before the requirement?
- Yes, bake it and store it till required.
Should I include more vegetables to make this quiche?
- Yes, we can easily include the zucchini, spinach, mushrooms, & bell pepper to prepare the healthy and flavorful quiche.
NUTRITIONAL INFORMATION:
Calories: 185 kcal
Protein: 12 g
Total Carbs: 16 g
Net Carbs: 14 g
Fiber: 2 g
Fat: 8 g
Calcium: 0.14 g
Servings: 8
Iron: 0.002 g
Vitamin A: 0.00012 g
Sodium: 0.27 g
Potassium: 0.43 g
Serving Size: 1 slice
