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StovetopComplexity

Mini Broccoli Cheddar Quiches

These Mini Broccoli Cheddar Quiches provide 7g protein and 248 calories per serving with 12 portions per batch. Stovetop-based cooking yields grab-and-go breakfast options that reduce morning prep time throughout the week. Fills the breakfast slot for lifters who need to spread protein intake across multiple meals.

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Ingredients

12 servings
  • Butter(120g)
  • Cream Cheese(113g)

    Standard block cream cheese. Neufchatel (1/3 less fat) is a good swap.

  • Flour, All-Purpose, White(240g)
  • Egg, Whole, Large
  • 2% Milk(120g)
  • Parmesan Cheese(60g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Garlic powder(1g)
  • 1/4 tsp freshly cracked pepper ($0.02)
  • 1/4 tsp salt ($0.02)
  • Broccoli(227g)
  • Cheddar Cheese(113g)

Instructions

  1. 1Preheat the oven to 350ºF. Add the room temperature butter and room temperature cream cheese to a bowl. Use a mixer to whip them together until evenly combined.
  2. 2Begin stirring in the flour, about ¼ cup at a time, until a dough forms. The dough should be soft, but not sticky.
  3. 3Divide the dough into 12 equal portions (begin by dividing into four pieces, then divide each quarter into three equal-sized pieces). Roll each piece of dough into a ball, then drop each one into the well of a muffin tin. Use your fingers to press the dough down into the center and up the sides of the wells (see step by step photos below for more help).
  4. 4Whisk together the eggs, milk, Parmesan, garlic powder, pepper, and salt in a bowl.
  5. 5Finely chop the thawed broccoli florets (about 1.5 cups once chopped). Shred the cheddar cheese (about 1 cup shredded). Add the broccoli and cheddar to the egg mixture and stir to combine.
  6. 6Divide the broccoli cheddar mixture between the twelve mini pie crusts. The liquid egg mixture will not fully submerge the broccoli and cheddar in the crusts, but it will puff up and fill the crust once baked.
  7. 7Bake the mini quiches in the preheated oven for 35 minutes or until puffed in the center and golden brown around the edges.
  8. 8Carefully transfer the baked quiches to a wire rack to cool. Serve warm, or at room temperature within two hours of baking.

Nutrition — Per Serving

248

calories

7g

protein

16g

fat

Carbohydrates
19g
Saturated fat
9.8g
Sodium
257 mg
Dietary fiber
1.0g

12 servings per batch · ~83g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Mini Broccoli Cheddar Quiches have per serving?

Each serving contains only 7g of protein at 248 calories, making this recipe more suited as a breakfast carb or fat source rather than a primary protein. The macro split is 16g fat and 19g carbs per serving.

How long does Mini Broccoli Cheddar Quiches take to prep?

This quick prep recipe yields 12 servings from stovetop cooking, making it ideal for batch breakfast prep throughout the week. You're creating an entire week's worth of breakfast portions in one cooking session.

Is Mini Broccoli Cheddar Quiches good for muscle gain?

At only 7g protein per serving, Mini Broccoli Cheddar Quiches should not be relied upon as a primary protein source for muscle gain goals. These work better as a carb and fat component alongside higher-protein main dishes to balance macros.

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