Introduction
Broccoli Ham & Cheese Crustless Quiche, also known as a frittata, is a delicious, easy-to-make dish that is perfect for breakfast, brunch, or even dinner. Unlike a traditional quiche, this version is crustless, making it lower in carbs and gluten-free. It’s packed with protein from eggs and ham, fiber from broccoli, and creamy goodness from cheese.
This dish is ideal for meal prepping because it stores well in the refrigerator and can be reheated quickly. Whether you’re cooking for your family or looking for a nutritious meal to fuel your day, this frittata is an excellent choice.
Ingredients
Main Ingredients:
- 6 large eggs – The base of the frittata, providing protein and structure.
- 1 cup milk or heavy cream – Adds creaminess and richness.
- 1 cup cooked broccoli (chopped) – A nutrient-packed vegetable that complements the ham and cheese.
- 1 cup diced ham – Adds protein and a savory, smoky flavor.
- 1 cup shredded cheese (cheddar, mozzarella, or Swiss) – Provides a creamy, cheesy texture.
- 1/2 teaspoon salt – Enhances flavor.
- 1/2 teaspoon black pepper – Adds mild heat and depth.
- 1/4 teaspoon garlic powder – Optional, but enhances the taste.
- 1/4 teaspoon onion powder – Adds a subtle savory note.
Optional Ingredients for Variations:
- 1/2 cup diced onions – For extra flavor.
- 1/2 cup chopped bell peppers – Adds sweetness and crunch.
- 1/2 teaspoon red pepper flakes – For a spicy kick.
- 1/4 cup fresh spinach – Boosts nutrition.
- 1/4 teaspoon nutmeg – Enhances the creaminess.
Instructions
1. Preparing the Ingredients
- Preheat your oven to 375°F (190°C).
- Grease a 9-inch pie dish or a baking dish with non-stick spray or butter.
- If using fresh broccoli, steam it for 2-3 minutes until tender but still vibrant green. Drain and chop into small pieces.
- Dice the ham and any additional vegetables.
2. Mixing the Egg Mixture
- In a large mixing bowl, whisk together eggs, milk (or cream), salt, pepper, garlic powder, and onion powder.
- Stir in half of the shredded cheese to the mixture.
3. Assembling the Quiche
- Spread the broccoli and ham evenly in the prepared baking dish.
- Pour the egg mixture over the top.
- Sprinkle the remaining cheese over the mixture.
4. Baking the Quiche
- Place the dish in the preheated oven and bake for 25-30 minutes, or until the center is set and slightly firm to the touch.
- If a knife inserted in the center comes out clean, the quiche is done.
- Let it cool for 5-10 minutes before slicing.
Serving Suggestions
This crustless quiche is incredibly versatile and pairs well with:
- A fresh green salad with vinaigrette.
- Toasted bread or croissants for a more filling meal.
- Roasted potatoes or sweet potatoes for added carbs.
- Avocado slices for healthy fats.
This quiche can be served warm or at room temperature, making it perfect for brunch gatherings.
Storage and Reheating
Storing in the Refrigerator
- Allow the quiche to cool completely.
- Store in an airtight container for up to 4 days.
Freezing Instructions
- Wrap individual slices in plastic wrap and place them in a freezer-safe bag.
- Freeze for up to 3 months.
- To reheat, thaw in the refrigerator overnight and warm in the oven at 350°F (175°C) for 10-15 minutes or microwave for 1-2 minutes.
Variations & Customizations
Vegetarian Option
- Omit the ham and add extra vegetables like mushrooms, zucchini, or asparagus.
Dairy-Free Option
- Use almond milk or coconut milk instead of dairy milk.
- Substitute regular cheese with dairy-free cheese.
Spicy Version
- Add 1/2 teaspoon red pepper flakes or diced jalapeños for a spicy kick.
Keto-Friendly Option
- Replace milk with heavy cream for extra fat and lower carbs.
- Ensure the cheese is full-fat.
Health Benefits
1. High in Protein
- Eggs and ham provide a high-protein content, helping with muscle growth and satiety.
2. Rich in Vitamins and Minerals
- Broccoli is packed with vitamins C, K, and fiber, supporting immunity and digestion.
- Cheese contains calcium for strong bones.
3. Low-Carb & Gluten-Free
- This quiche is naturally gluten-free and low in carbohydrates, making it ideal for keto and low-carb diets.
Conclusion
Broccoli Ham & Cheese Crustless Quiche (Frittata) is an easy, nutritious, and delicious meal that fits into any diet. It’s perfect for breakfast, brunch, or dinner and can be customized in numerous ways. Whether you prepare it ahead for meal prep or serve it fresh out of the oven, this quiche is a guaranteed crowd-pleaser. Enjoy your homemade, crustless quiche and experiment with different ingredients to suit your taste!
