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76
Breakfastยท American
Crustless Veggie Quiche
A lighter, gluten-free quiche packed with broccoli and cheese.
KetoLow-CarbHigh-ProteinVegetarianGluten-Free
๐งบ You have 0/5 tracked ingredients โ missing Egg, Broccoli, Milk, Cheddar Cheese +1.
6Serves
10mPrep
35mCook
45mTotal
EasyLevel
Ingredients
Make
6
servings- ยท6 eggs~300 gโ Egg
- ยท1 cup chopped broccoli~91 gโ Broccoli
- ยท1/2 cup milk~122 gโ Milk
- ยท3/4 cup shredded cheese~85 gโ Cheddar Cheese
- ยท2 tbsp chopped onion~20 gโ Onions
Steps
- 1Whisk eggs and milk; stir in vegetables and cheese.
- 2Pour into a greased pie dish.
- 3Bake at 375ยฐF for 30โ35 minutes.
Nutrition ยท 1 serving (~103 g)
๐ฅ Calories147
๐ฅฉ Protein11g22% DV
๐ Carbs2.9g1% DV
๐ฅ Fat10g13% DV
๐ฟ Fiber0.46g2% DV
Sugar 1.7 gSodium 174 mg
Vitamins
Vitamin B120.62mcg26%
Riboflavin0.23mg18%
Vitamin C14mg15%
Vitamin K16mcg14%
Vitamin A98mcg11%
Folate38mcg9%
Vitamin B60.09mg5%
Vitamin D1.0mcg5%
Thiamin0.06mg5%
Vitamin E0.72mg5%
Niacin0.18mg1%
Minerals
Selenium19mcg34%
Phosphorus201mg16%
Calcium160mg12%
Zinc1.3mg11%
Iron1.1mg6%
Copper0.05mg6%
Magnesium16mg4%
Potassium167mg4%
Manganese0.06mg3%
Estimated per serving โ for guidance, not a measured label.
What drives the score
76
76/100
Grade A
Nutrient density32/35
Protein quality11/15
Fiber1/10
Healthy fats7/10
Bioactives12/15
Glycemic impact10/10
โ 2 anti-nutrient penalty
Bioactives
sulforaphaneluteinflavanols
โ High saturated fat
What's in it โ ingredient scores
This recipe scores 76 / A โ the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.
