Broccoli, White Bean & Cheese Quiche
🌿 Broccoli, White Bean & Cheese Quiche – Perfect Anytime! 🍽️
Whether it’s breakfast, lunch, or dinner, this hearty quiche is a flavor-packed, protein-rich dish that keeps you full for hours.
✨ Naturally Delicious Flavors:
- Earthy charred broccoli enhances depth and texture.
- Nutty fontina & briny Parmesan add rich, savory notes.
- Woodsy rosemary brings warmth and aroma.
- Creamy white beans boost protein & fiber for lasting satisfaction.
💡 Time-Saving Tip: Use pre-cut fresh broccoli florets to cut down on prep!
Keep reading for expert tips to make this dish even easier and more delicious.
Key Tips for the Perfect Quiche
These expert-tested tips from our Test Kitchen ensure this recipe is delicious, easy to make, and nutritious!
✅ Save Time with Prepackaged Broccoli – Using fresh, pre-cut broccoli florets reduces prep time without compromising quality.
🔥 Roast for Better Flavor – Roasting broccoli enhances its flavor and texture, creating a delicious char that steaming simply can’t achieve.
🥛 DIY Half-and-Half – No need to buy it! Just mix equal parts heavy cream and whole milk for the same rich consistency.
🌿 Flexible Herb & Cheese Swaps –
- Use ½ teaspoon dried rosemary instead of fresh.
- Try fresh thyme as an alternative to rosemary.
- Swap low-moisture mozzarella for fontina if preferred.
Nutrition Notes
- Broccoli is a nutrient-dense cruciferous vegetable known for its powerful health benefits. Regular consumption can reduce inflammation and lower the risk of chronic diseases like heart disease and cancer.
- White beans (such as great northern and cannellini beans) are rich in antioxidants and fiber, offering similar health benefits to broccoli. They also provide a high amount of plant-based protein, making them a great addition to a balanced diet.
- Eggs contribute complete protein, ensuring all essential amino acids for muscle and tissue repair. The yolk contains vision-supporting antioxidants and choline, a nutrient that may enhance brain function and clarity.
- Cheese (specifically Parmesan and Fontina) adds protein and calcium, essential for strong bones and muscles. Additionally, it contains probiotics, which help maintain a healthy gut microbiome, supporting digestion and overall well-being.
Here’s a detailed nutritional breakdown per serving (approximate values based on common ingredient measurements):
| Nutrient | Amount per Serving | Key Sources | Benefits |
|---|---|---|---|
| Calories | ~350-400 kcal | Eggs, cheese, beans, cream | Provides energy |
| Protein | ~18-22g | Eggs, white beans, cheese | Builds & repairs muscle |
| Carbohydrates | ~25-30g | White beans, broccoli | Provides sustained energy |
| Fiber | ~5-7g | White beans, broccoli | Supports digestion |
| Fats | ~20-25g | Eggs, cheese, cream | Supports brain function |
| Saturated Fat | ~8-12g | Cheese, eggs, cream | Provides energy, but should be moderated |
| Calcium | ~250-300mg | Cheese, milk | Strengthens bones & teeth |
| Choline | ~150mg | Egg yolks | Supports brain & liver function |
| Antioxidants | High | Broccoli, eggs | Reduces inflammation & supports immunity |
| Probiotics | Moderate | Cheese | Supports gut health |
Frequently Asked Questions (FAQ)
❓ Can I make this quiche ahead of time?
✅ Yes! You can prepare and bake the quiche in advance. Store it in the fridge for up to 4 days and simply reheat before serving.
❓ Can I freeze this quiche?
✅ Absolutely! Bake, cool completely, and wrap tightly before freezing. It stays fresh for up to 2 months. Thaw overnight in the fridge and reheat in the oven.
❓ Can I use a different type of cheese?
✅ Yes! Swap fontina for mozzarella and Parmesan for cheddar or gruyère—whichever flavors you prefer.
❓ Can I make this quiche dairy-free?
✅ Yes! Use plant-based milk and cheese alternatives. For a creamy texture, unsweetened almond or oat milk works well.
❓ How can I make this quiche gluten-free?
✅ The filling is naturally gluten-free! Just use a gluten-free pie crust or bake it crustless for a low-carb option.
❓ What can I substitute for white beans?
✅ You can use chickpeas, black beans, or lentils as an alternative protein source.
❓ Can I add more vegetables?
✅ Definitely! Try adding spinach, mushrooms, bell peppers, or onions for extra flavor and nutrients.
