If you are a fan of light, nutritious and delicious dishes, this Low Carb Broccoli Quiche will win over your taste buds!
Without excessive carbohydrates, it offers an explosion of flavor, creamy texture and a crunchy touch, being ideal for those who follow a low carb diet or are looking for a healthy and balanced meal.
Broccoli, rich in fibers and vitamins, combines perfectly with cheese and eggs, creating a meal that not only feeds, but also nourishes.
This recipe is perfect for a light lunch or a tasty dinner and can be easily adapted to suit different tastes and dietary preferences.
Detailed Ingredients:
- 1 cup chopped broccoli (preferably steamed)
- 3 large eggs
- 1/2 cup fresh cream
- 1/2 cup grated parmesan cheese
- 1/2 cup grated mozzarella cheese
- 1 tablespoon olive oil
- 1/2 chopped onion
- 1 clove of minced garlic
- Salt and black pepper to taste
- 1/2 teaspoon nutmeg (optional, but recommended)
- 1/2 cup of almond flour (gluten-free substitute for wheat flour)
Detailed Preparation Method:
- Preheat the oven at 180°C.
- Prepare the quiche base: In a frying pan, heat the olive oil and sauté the onion and garlic until golden. Add the chopped broccoli and cook for another 2 minutes. Set aside.
- Mix the liquid ingredients: In a large bowl, beat the eggs with the cream. Add the parmesan, nutmeg, salt and black pepper, and mix well.
- Add the cheeses: Add the mozzarella and mix again.
- Combine with vegetables: Add the sautéed broccoli to the egg and cheese mixture.
- Prepare the form: Grease a pie or quiche pan with a little olive oil or butter, then add the almond flour to the mixture to create a slightly crunchy base.
- Bake the quiche: Pour the mixture into the pan and bake for approximately 30-35 minutes or until the surface is golden brown and firm to the touch.
- Finalize: Let the quiche rest for a few minutes before serving. It will be even more delicious and easier to cut.
Extra Information:
- Nutritional Value (per serving):
- Side dishes: Serve with a green salad with a light vinaigrette or a plain yogurt sauce to complement the meal.
- Occasion: Ideal for light lunches and dinners, pre-workout or even as a healthy snack.
- Estimated Cost: Approximately R$15.00.
- Preparation Time: 45 minutes (10 minutes preparation + 35 minutes cooking).
- Difficulty Level: Easy, with few steps and simple ingredients.
- Useful Tips:
- If you prefer a dairy-free version, replace the heavy cream with coconut cream and use vegan cheeses.
- For a firmer crust, add a tablespoon of flaxseed meal to the mixture.
- If you want a creamier version, add a little ricotta or cottage cheese to the egg mixture.
History
This recipe came about on a lazy Sunday when I wanted to create something healthy and simple, but without sacrificing flavor.
I had a big bunch of fresh broccoli in the fridge and was inspired by a classic dish my grandmother used to make, but with a modern, low-carb twist.
When I took the quiche out of the oven, the crispy crust and soft filling won me over immediately, and it has been a favorite in our house ever since.
“Cooking is an act of love, and each dish is an opportunity to take care of yourself and others with flavor and health.”
