Recipe Description

Mediterranean Crustless Broccoli Quiche is a light, protein-rich, and flavorful baked dish inspired by Mediterranean flavors. It combines tender broccoli, creamy eggs, tangy feta cheese, fresh herbs, and colorful vegetables without the heaviness of a pastry crust. This easy quiche works beautifully for breakfast, brunch, lunch, or a healthy dinner and can be enjoyed warm or chilled.

Servings

Serves: 6
Prep Time: 15 minutes
Cook Time: 35–40 minutes
Total Time: About 55 minutes

Ingredients

Vegetables & Flavor

• 3 cups broccoli florets (small pieces)
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 small red bell pepper, diced
• 1 cup cherry tomatoes, halved
• ¼ cup fresh parsley or dill, chopped

Egg Mixture

• 6 large eggs
• ½ cup milk (dairy or unsweetened plant milk)
• ½ cup Greek yogurt (optional for extra creaminess)
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon dried oregano
• ¼ teaspoon chili flakes (optional)

Cheese

• ¾ cup crumbled feta cheese
• ¼ cup grated mozzarella or Parmesan (optional)

Instructions

1. Prepare the Broccoli

• Steam or lightly boil broccoli for 3–4 minutes until slightly tender.
• Drain well and set aside.

2. Cook the Vegetables

• Heat olive oil in a skillet.
• Sauté onion for 2–3 minutes.
• Add garlic and bell pepper; cook another 2 minutes.
• Add broccoli and tomatoes, then remove from heat.

3. Prepare the Quiche Mixture

• Whisk eggs, milk, Greek yogurt, salt, pepper, oregano, and chili flakes together.
• Stir in feta cheese and herbs.

4. Assemble

• Grease a 9-inch pie dish or baking dish.
• Spread vegetables evenly.
• Pour egg mixture over the vegetables.
• Sprinkle mozzarella or Parmesan on top if using.

5. Bake

• Bake at 180°C (350°F) for 35–40 minutes until the center is set.
• Cool for 5–10 minutes before slicing.

Recipe Notes

• Make sure broccoli is not watery; excess moisture can make the quiche soft.
• Feta cheese adds a salty Mediterranean flavor, so adjust added salt carefully.
• Let the quiche rest before cutting for cleaner slices.
• It tastes even better the next day after flavors develop.

Helpful Tips

✅ For extra protein: Add cooked chicken, salmon, or extra Greek yogurt.
✅ For a low-carb meal: Keep the recipe as written; it is naturally crust-free.
✅ For meal prep: Store slices in the refrigerator for up to 4 days.
✅ For freezing: Freeze individual slices for up to 2 months.
✅ For a richer flavor: Roast the broccoli before adding it.
✅ For a dairy-free version: Use dairy-free cheese alternatives and plant milk.

Serving Suggestions

Serve with:

• Fresh Mediterranean salad
• Whole-grain toast
• Roasted vegetables
• Tzatziki sauce
• Fresh fruit for breakfast

Approximate Nutritional Information (Per Serving)

(Based on 6 servings)

• Calories: ~220 kcal
• Protein: ~14 g
• Carbohydrates: ~9 g
• Fat: ~15 g
• Fiber: ~3 g
• Sugar: ~4 g
• Calcium: ~220 mg
• Iron: ~2 mg

Nutritional values may vary depending on ingredients and portion sizes.

Health Benefits

🥦 Broccoli Benefits

• Rich in fiber, vitamins C and K, and antioxidants
• Supports digestive health
• Helps provide important plant nutrients

🥚 Egg Benefits

• High-quality protein source
• Provides essential vitamins and minerals
• Helps keep you satisfied

🧀 Feta & Yogurt Benefits

• Provide calcium and protein
• Add flavor while keeping the dish satisfying

🌿 Mediterranean Ingredients

• Olive oil, herbs, and vegetables provide heart-friendly nutrients
• Supports a balanced eating pattern

Frequently Asked Questions (Q/A)

Q: Can I make this quiche without feta cheese?
A: Yes. Replace feta with cheddar, mozzarella, goat cheese, or dairy-free cheese.

Q: Can I use frozen broccoli?
A: Yes. Thaw and drain it well before adding to prevent excess water.

Q: How do I know when the quiche is done?
A: The center should be firm and slightly springy. A knife inserted in the middle should come out clean.

Q: Can I prepare it ahead of time?
A: Yes. Bake it ahead and refrigerate. Reheat slices in the oven or microwave.

Q: Is this recipe keto-friendly?
A: It is low in carbohydrates, but the exact carb level depends on ingredients and portion size.

Q: Can I add more vegetables?
A: Absolutely. Spinach, mushrooms, zucchini, olives, or roasted peppers work well.

Q: Why is my quiche watery?
A: Usually because vegetables contain too much moisture. Drain cooked vegetables well before baking.

Chef’s Note

This Mediterranean Crustless Broccoli Quiche is a versatile recipe that balances creamy texture, fresh vegetables, and savory Mediterranean flavors. It is simple enough for everyday meals but elegant enough for entertaining.