Broccoli & Ham Crust-less Quiche

This Keto Broccoli & Ham Crust-less Quiche is ideal for breakfast, brunch, or even dinner. It has a fresh taste from the broccoli & is full of protein from the ham & eggs. It has a luscious texture because of the creamy combination of heavy cream & cheese without a crust. Savory, cheesy, & smoky tastes abound in each slice, satisfying without the added carbohydrates. You can add other cheeses or vegetables to suit your tastes. It’s so simple to make; we have to whisk, pour, & bake—that’s the best part. This Keto Broccoli & Ham Crust-less Quiche is a wise, satisfying option that will keep you feeling full and energized for hours.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

• Calories: 290 kcal
• Preparation duration: Ten minutes
• Cook duration: Thirty-five minutes
• Portion size: 1 slice
• Cuisine: American
• Total duration: Forty-five minutes
• Course: Breakfast, Brunch
• Diet: Keto
• Serving: 6

EQUIPMENT:

• Pie dish
• Vessel
• Whisk
• Oven

INGREDIENTS:

• Six big eggs
• One cup broccoli florets
• ½ cup heavy cream
• Quarter tsp. black pepper
• 1 cup cheddar cheese
• ¼ teaspoon garlic powder
• ¾ cup diced ham
• ¼ cup Parmesan cheese
• ¼ teaspoon onion powder
• ½ teaspoon salt
• 1 tablespoon butter

INGREDIENT NOTES:

EGGS:

• Eggs supply high-quality protein that keeps you full and give the quiche its structure and flavor. They produce a fluffy, silky texture when baked. Use large, fresh eggs to achieve the optimum consistency.

HEAVY CREAM:

• Heavy cream keeps it tender without a crust in addition to giving the quiche a luscious, creamy base. It counteracts the ham and cheese’s saltiness. We should not use the milk because it adds additional carbohydrates.

BROCCOLI:

• Broccoli adds the texture, fiber, and color that brighten the recipe. Lightly steam it before combining to avoid too much moisture. It also incorporates vitamins & minerals for an additional nutritional boost.

HAM:

• The smoky, savory flavor of the ham complements the cheese and eggs to perfection. Go for lean, diced ham for a healthier keto option. Substitute bacon or turkey instead.

CHEDDAR CHEESE:

• The melting cheddar cheese provides the creamy texture & acidic flavor in the quiche. It aids in binding the components. Sharp cheddar cheese provides the deep taste.

PARMESAN CHEESE:

• The Parmesan cheese provides the richness in the filling and also enhances the salty, nutty flavor. It aids in browning the top for a finish like a golden crust. Pre-shredded Parmesan does not melt as well as freshly grated Parmesan.

GARLIC POWDER:

• The subtle flavor of garlic powder complements the other ingredients without becoming overbearing. It improves the quiche’s overall scent. Use sparingly to maintain a balanced taste.

ONION POWDER:

• The addition of onion powder provides the subtle sweet taste & depth. It doesn’t have the wetness of fresh onions, so it mixes well with the egg mixture. A little goes a long way.

SALT:

• Salt enriches the savory components, such as cheese and ham, & harmonizes all the flavors. Use sparingly because the ham & cheeses already contain salt.

BLACK PEPPER:

• Black pepper contrasts with the creamy base and offers a subtle spice. The flavor is richer and fresher when pepper is freshly ground. Adapt to your preferred level of spice.

BUTTER:

• Butter gives the edges of the quiche richness and prevents it from adhering to the baking dish. It also adds taste as it bakes. Thoroughly grease the dish to make serving easier.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

1. Set the oven temperature to 190°C.
2. Then grease the dish with butter.
3. Beat garlic powder, heavy cream, salt, eggs, pepper, & onion powder in a large dish and whisk to make it smooth.
4. Add the Parmesan, broccoli, cheddar, & ham dice to the bowl, and gently stir to mix.
5. Add the quiche batter in dish & make the top part smooth with spatula.
6. Bake the quiche for 30-35 minutes till the top gets brown & the middle is set.
7. When it gets bake; leave for five minutes then make slices & serve.

SERVING SUGGESTIONS:

BREAKFASTS:

• Keto Avocado Toast
• Chia Seed Pudding
• Almond Flour Pancakes

LUNCH:

• Cauliflower Rice Salad
• Zucchini Noodle Alfredo
• Keto Chicken Caesar Wrap

DINNER:

• Garlic Butter Salmon
• Creamy Mushroom Chicken
• Keto Beef Stir-Fry

SNACKS:

• Cheese Crisps
• Boiled Eggs
• Keto Trail Mix

DRINKS:

• Bulletproof Coffee
• Matcha Latte
• Electrolyte Lemon Water

TIPS:

• We steam the broccoli florets so they don’t release water content to prevent the quiche from getting soggy.
• Add the cooked bacon or turkey instead of ham to prepare this quiche.
• Stir some spinach or mushrooms in this dish for extra flavor and texture.
• Cool the quiche, then make slices so it holds its shape properly.

STORAGE INFORMATION:

FRIDGE:

• Store leftover quiche slices in an airtight vessel for 4 days.

FREEZER:

• Freeze individually wrapped slices in bags for 2 months.

FAQs:

Can I include milk to prepare this quiche?

• We can’t use milk to prepare this quiche, as milk adds additional carbs, so it is best to use heavy cream.

How to make this quiche vegetarian?

• We can skip the ham and include some additional veggies of choice, like mushrooms, spinach, or bell peppers, to prepare the vegetarian version of this quiche.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Serving: 6
Calories: 290 kcal
Potassium: 310 g
Net carbs: 3.2 g
Iron: 1.1 g
Total carbs: 4.0 g
Vitamin A: 150 g
Fiber: 0.8 g
Calcium: 210 g
Protein: 18.5 g
Sodium: 520 g
Portion size: 1 slice