🥦 Mediterranean Broccoli & Cheese Mini Quiche (No Crust Needed)
Description
These Mediterranean Broccoli & Cheese Mini Quiches are a light, protein-packed breakfast or snack that’s both flavorful and effortless.
Made without a crust, they’re naturally gluten-free and low-carb, featuring fluffy eggs, tender broccoli, melty cheddar cheese, and Mediterranean-inspired seasonings.
Perfect for meal prep, on-the-go breakfasts, or a healthy lunchbox addition, these mini quiches bake up golden, creamy, and satisfying in under 30 minutes!
🧂 Ingredients
- 6 large eggs 🥚
- ½ cup cream or milk (any variety — dairy or plant-based)
- 1 cup finely chopped cooked broccoli (steamed or roasted) 🥦
- ¾ cup shredded cheddar cheese 🧀
- ¼ cup crumbled feta cheese (optional for a Mediterranean touch)
- ¼ cup chopped sun-dried tomatoes (optional but adds richness)
- 2 tablespoons chopped olives (optional)
- 1 teaspoon Italian seasoning or oregano
- ½ teaspoon garlic powder
- Salt and black pepper, to taste
- Olive oil or non-stick spray (for greasing muffin tin)
🍳 Instructions
- Preheat oven:
Preheat to 375°F (190°C). Grease a 12-cup muffin tin or line with silicone baking cups. - Whisk eggs & dairy:
In a large bowl, whisk together eggs, cream (or milk), salt, pepper, garlic powder, and Italian seasoning until smooth. - Add fillings:
Stir in cooked broccoli, cheddar, feta, sun-dried tomatoes, and olives (if using). - Fill the muffin tin:
Divide the mixture evenly among the cups — about ¾ full each. - Bake:
Bake for 18–22 minutes, or until the centers are set and tops are lightly golden. - Cool & serve:
Let cool for 5 minutes before removing from the tin. Serve warm or at room temperature.
🍽️ Servings
- Serves: 4–6 (makes 10–12 mini quiches)
- Total Time: 30 minutes
- Serving Size: 2 mini quiches
🔍 Nutritional Information (Per Serving – 2 mini quiches)
| Nutrient | Amount |
|---|---|
| Calories | ~190 kcal |
| Protein | 13 g |
| Fat | 14 g |
| Saturated Fat | 6 g |
| Carbohydrates | 3 g |
| Fiber | 1 g |
| Sugars | 1 g |
| Sodium | 280 mg |
| Calcium | 180 mg |
(Approximate values; may vary based on cheese and milk used.)
🌿 Health Benefits
- 🥚 High-protein & low-carb: Great for keeping you full and energized throughout the morning.
- 🥦 Nutrient-dense broccoli: Loaded with vitamin C, K, and fiber to support immunity and digestion.
- 🧀 Cheese for calcium: Strengthens bones and muscles while adding satisfying creaminess.
- 🫒 Mediterranean twist: Olives and sun-dried tomatoes add antioxidants and heart-healthy fats.
- 💚 Gluten-free & meal-prep friendly: Perfect for low-carb, keto, or balanced diets.
💡 Notes & Tips
- Make ahead: Store in the fridge for up to 4 days. Reheat in the microwave or oven for a quick meal.
- Freezer-friendly: Cool completely, freeze on a baking sheet, then transfer to a zip bag. Reheat straight from frozen at 350°F (175°C) for 10–12 minutes.
- Add-ins: Try chopped spinach, zucchini, or diced bell peppers for more veggies.
- Dairy-free version: Use unsweetened almond milk and a plant-based cheese.
- Mini or full-size: You can bake as mini muffins (12–15 minutes) or in a pie dish (25–30 minutes).
- Avoid soggy quiches: Drain cooked broccoli well and avoid watery vegetables.
❓ Q & A
Q: Can I use frozen broccoli?
A: Yes! Just thaw and squeeze out excess moisture before adding.
Q: What other cheeses work besides cheddar?
A: Mozzarella, Swiss, or goat cheese all work beautifully — mix and match for variety.
Q: Can I use egg whites instead of whole eggs?
A: Yes, substitute 8–9 egg whites for 6 whole eggs for a lighter version.
Q: How do I prevent the quiches from sticking?
A: Grease your muffin tin thoroughly or use silicone cups — they pop right out!
Q: Are these good for kids or lunchboxes?
A: Absolutely! They’re bite-sized, mild in flavor, and packed with nutrition.
Q: Can I make this as a large crustless quiche instead?
A: Yes! Pour the mixture into a greased 9-inch pie dish and bake at 375°F (190°C) for 25–30 minutes.