Crustless Ham, Cheese & Broccoli Quiche

This is another one of my older lower fat quiche recipes called Crustless Ham, Cheese & Broccoli Quiche. It's loosely based on a quiche recipe from Cooking Light, so it's not as rich as quiche you’d find at a restaurant. That being said, if the nutrition stats from are correct, it’s a great protein-packed entree.

Updated Notes

I finally got around to putting this one in a recipe card format and have added a few more notes and tips. The macros for Crustless Ham & Cheese Quiche will vary depending on what kind of ham or cheese you use. For a lower calorie quiche, use fat free shredded cheese. You can also leave out the ham, but even using a little bit makes the dish feel more substantial. So maybe instead of using 4 oz of lean ham you could use 1 oz of country ham just to add smokiness and a little bit of protein. Chicken sausage would also be a good choice.

The "Crustless" Factor

This is a crustless quiche, but it still has ½ cup of all-purpose flour and some baking powder which (like the ham) give it a more substantial feel. The all-purpose flour adds carbs, but you may be able to fix that by using a low carb flour like a blend made with bamboo flour. I have a feeling Victoria's Kitchen keto flour blend would work really well. I'll update when I try it.

Crustless Ham & Cheese Quiche

4 ounces lean ham, cubed
½ cup chopped onion
1 cup fresh broccoli florets, cooked chopped
⅛ to ¼ teaspoon freshly ground black pepper
1 cup low fat cottage cheese
½ cup fat free evaporated milk
4 ounces Kraft 2% milk shredded Colby Jack cheese
2 large eggs
2 large egg whites
¼ teaspoon garlic salt (garlic powder okay too)**
½ cup all-purpose flour, spooned and gently swept
1 teaspoon baking powder

Directions

Preheat oven to 350 degrees F. Spray a 9-inch deep dish pie plate with cooking spray.

Toss ham, onion, cooked broccoli and black pepper together in a mixing bowl. Spread evenly across bottom of pie plate.

Whisk together cottage cheese, evaporated milk, shredded cheese, eggs, egg whites, and garlic salt (or powder) . Stir the flour and baking powder together, then stir the flour mixture into the egg mixture. Pour egg mixture over ham mixture.

Bake on center rack for 45 minutes. Let stand about 5 minutes before cutting

Makes 6 Servings

.

• Crustless Quiche with Ham & Broccoli (Another version! I must really like quiche)
• Crustless Spinach Quiche (This one's really good)
• Quiche for Two or Three (Also good)
• Ham and Cheese Breakfast Bake (Forgot about this one)
• Ham & Cheddar Biscuits (Excellent!)

Recipe

Crustless Ham & Cheese Quiche

A crustless low calorie, high protein lunch dish.

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Prep Time 15 minutes mins

Course Entree

Cuisine American

Servings 6 slices

Calories 228 kcal

Ingredients

 

• 4 ounces lean ham, cubed (114 grams)
• ½ cup chopped onion
• 1 cup cooked broccoli florets
• ⅛ to ¼ teaspoon freshly ground black pepper
• 1 cup low fat cottage cheese
• ½ cup fat free evaporated milk
• 4 ounces Kraft 2% milk shredded Colby Jack cheese
• 2 large eggs (100 grams)
• 2 large egg whites (70 grams)
• ¼ teaspoon garlic salt or garlic powder
• ½ cup all-purpose flour, spoon into the cup, don't pack (62 grams)
• 1 teaspoon baking powder

Instructions

 

• Preheat oven to 350 degrees F. Spray a 9-inch deep dish pie plate with cooking spray.
• Toss ham, onion, cooked broccoli and black pepper together in a mixing bowl. Spread evenly across bottom of pie plate. Note: You may want to cook the onion along with the broccoli or saute it with the ham just to remove some moisture. I have used it raw without issue, but the texture would probably be even better with cooked onion.
• Whisk together cottage cheese, evaporated milk, shredded cheese, eggs, egg whites, and garlic salt (or powder) . Stir the flour and baking powder together, then stir the flour mixture into the egg mixture. Pour egg mixture over ham mixture.
• Bake on center rack for 45 minutes. Let stand about 5 minutes before cutting
• Makes 6 Servings

Notes

The nutrition counts are with 2% cheese. If you use a fat free type like Kraft, it brings the calorie count down to 185 calories per slice.  If you leave out the ham it's 158 calories per slice.

Nutrition

Serving: 1gCalories: 228kcalCarbohydrates: 14gProtein: 20gFat: 10g

Keyword crustless, Quiche

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