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There is something about the combination of cheese and broccoli that I just love. As a child, my Mum use to make a cheesy topping for broccoli as a special treat, as she knew we would always ask for seconds when served that way.
I’ve used the Multipurpose Keto Pie Crust for this recipe, but you could easily use any other low-carb pie crust, just ensure you pre-bake the crust first.
Also — don’t make the baking fail that I did and not press the pie crust evenly around the sides of the dish! When I moved the unbaked quiche for the “before” photo, the runny egg filling spilled over the sides. While this didn’t effect the flavour and the crust was still crunchy, it made washing the pan a nightmare!
If you have any filling left over (this will depend on what pie tin you use — mine was 22 cm/ 9 inches wide and how far up the sides you press the dough when making it), pop it in a small ramekin or muffin tins to make a single-serve crustless quiche.
Note: You can substitute unsweetened almond milk with cashew milk, or heavy whipping cream mixed with water (about 4 tbsp cream + 1/2 cup water).
Hands-on Overall
Nutritional values (per serving)
Net carbs5.1 grams
Protein15.6 grams
Fat34 grams
Calories394 kcal
Calories from carbs 5%, protein 16%, fat 79%
Total carbs11.2 gramsFiber6 gramsSugars2.9 gramsSaturated fat12.4 gramsSodium522 mg(23% RDA)Magnesium100 mg(25% RDA)Potassium414 mg(21% EMR)
Ingredients (makes 6 servings)
- 1 Multipurpose Keto Pie Crust
- 1 tbsp extra virgin olive oil (15 ml)
- 2 cups broccoli florets, roughly chopped (182 g/ 6.4 oz)
- 1 small brown onion, diced (70 g/ 2.5 oz)
- 1 cup cheddar cheese, grated (113 g/ 4 oz)
- 1/2 cup crumbled feta (75 g/ 2.7 oz)
- 4 small eggs or 3 large eggs
- 2/3 cup unsweetened almond milk (180 ml/ 6 fl oz) - see note below
- 1/2 tsp sea salt
- 1/4 tsp black pepper
Instructions
- Prepare pie crust according to directions, including the baking. Preheat oven to 180 °C/ 355 °F (conventional), or 160 °C/ 320 °F (fan assisted).
- Add the olive oil to a fry pan and sauté the onion over medium heat until translucent, about 4 – 5 minutes.
- Add the broccoli and toss to combine, and cook until the broccoli starts to go a vibrant green in colour, around two minutes. Remove from heat and place in a large glass jug or bowl.
- Add the almond milk, eggs, salt and pepper to a small bowl and lightly beat them.
- Add to the broccoli and onion mixture. Stir through the cheese, and pour into the prepared pan (I used a 22 cm/ 9 inches pan).
- Crumble the feta over the top. Bake for 45 minutes to 1 hour.
- The quiche should set completely and should start to brown on top.
- When done, remove from the oven and let it cool down for a few minutes.
- Serve immediately, or store refrigerated up to five days. Reheat in oven before serving or eat cold.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Multipurpose Keto Pie Crust, coconut-free (KetoDiet blog) |
| 1.7 g | 5.2 g | 20 g | 211 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 2.3 g | 20 kcal |
| Broccoli, broccolini, fresh |
| 1.2 g | 0.9 g | 0.1 g | 10 kcal |
| Onion, brown (yellow), raw |
| 0.7 g | 0.1 g | 0 g | 4 kcal |
| Cheddar cheese |
| 0.6 g | 4.3 g | 6.3 g | 76 kcal |
| Feta cheese |
| 0.5 g | 1.8 g | 2.7 g | 33 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.2 g | 3.2 g | 2.4 g | 36 kcal |
| Almond milk natural (unsweetened) |
| 0.1 g | 0.1 g | 0.3 g | 4 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving |
| 5.1 g | 15.6 g | 34 g | 394 kcal |
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