
Bacon Broccoli Cheddar Crustless Quiche
This Bacon Broccoli Cheddar Crustless Quiche provides 10g protein and 182 calories per serving — works as a breakfast component rather than a standalone meal. Batch-preps 8 servings quickly on the stovetop for grab-and-go mornings. Combine with eggs or Greek yogurt to meet breakfast protein requirements.
Ingredients
- •Broccoli(454g)
- •Bacon(113g)
- •Egg, Whole, Large
- •Whole Milk(240g)
- •Parmesan Cheese(60g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •1/4 tsp seasoning salt* ($0.03)
- •Cheddar Cheese(113g)
Instructions
- 1Cook the bacon in a skillet over medium-low heat for 8–12 minutes, stirring occasionally, until very brown and crispy. Transfer to a paper towel–lined plate to drain; once cooled, crumble into bite-sized pieces. Pour off all but 1 tablespoon of bacon grease from the skillet.
- 2Increase heat to medium-high. Add the broccoli florets to the skillet and sauté for 4–6 minutes, stirring occasionally, until thawed and lightly tender. Transfer to a cutting board and roughly chop into bite-sized pieces.
- 3Preheat the oven to 350°F. In a medium bowl, whisk together the eggs, milk, Parmesan, and salt and pepper to taste until well combined.
- 4Coat a 9-inch pie plate with non-stick spray. Layer the chopped broccoli, half of the shredded cheddar, and the crumbled bacon in the dish; stir gently to combine.
- 5Pour the egg mixture over the broccoli and bacon mixture, distributing evenly. Top with the remaining shredded cheddar. Place the pie plate on a baking sheet.
- 6Bake at 350°F for 50–55 minutes, until the center is puffed and the edges are golden brown. Let cool for 5 minutes.
- 7Slice the quiche into 8 equal pieces and divide evenly into 4 airtight containers while still warm (2 pieces per container), or store the whole quiche in a 9-inch pie container. Refrigerate for up to 5 days.
Nutrition — Per Serving
182
calories
10g
protein
13g
fat
- Carbohydrates
- 7g
- Saturated fat
- 6.2g
- Sodium
- 365 mg
- Dietary fiber
- 1.5g
8 servings per batch · ~123g each
Macro data sourced from USDA FoodData Central
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How much protein does Bacon Broccoli Cheddar Crustless Quiche have per serving?
Each serving contains 10g protein and 182 calories with 13g fat and 7g carbs. This is a lower-protein option best used as a breakfast component alongside other high-protein foods.
How long does Bacon Broccoli Cheddar Crustless Quiche take to prep?
This recipe is quick prep and yields 8 servings per batch, so you can prepare multiple breakfast portions in advance. One cook session covers your breakfast for over a week.
Is Bacon Broccoli Cheddar Crustless Quiche good for fat loss?
At 182 calories per serving, this quiche is portion-friendly for fat loss when stacked with other proteins at breakfast. The low carb content helps keep you in a deficit without spiking insulin in the morning.
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