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Crustless Quiche Recipe

Recipes

March 6, 2019

BROC ’N CHEDDAR CRUSTLESS QUICHE
V GF ¼th of pan: 143 calories, 4.5g total fat (2.5g sat fat), 489mg sodium, 6g carbs,
1g fiber, 2.5g sugars, 18.5g protein

Ingredients:
1 ½ cups roughly chopped broccoli
1 ½ cups (about 12 large) egg whites or fat-free liquid egg substitute
⅓ cup fat-free plain Greek yogurt
¼ cup fat-free milk
¾ cup shredded reduced-fat cheddar cheese
2 tablespoons chopped scallions

Seasonings:
¼ teaspoon onion powder
¼ teaspoon garlic powder
¼ teaspoon each salt and black pepper

Directions:
1. Preheat oven to 375 degrees. Spray a 9-inch pie pan with nonstick spray.

2. Place broccoli in a medium-large microwave-safe bowl. Add ¼ cup water. Cover and microwave for 2 ½ minutes, or until soft. Drain excess liquid.

3. In a large bowl, combine egg, yogurt, milk, and seasonings. Whisk with a fork until uniform. Add broccoli and cheese, and stir to mix.

4. Transfer to the pie pan. Bake until firm and cooked through, about 25 minutes.

5. Top with scallions.

MAKES 4 SERVINGS

143 CALORIES

You’ll need: 9-inch pie pan, nonstick spray, medium-large microwave-safe bowl, large bowl
Prep: 10 minutes
Cook: 30 minutes

EVERYTHING BAGEL BITES
30m V ½ of recipe (4 bites): 156 calories, 0.5g total fat (0g sat fat), 529mg sodium,
25.5g carbs, 3.5g fiber, 2.5g sugars, 11g protein

Ingredients:
½ cup whole-wheat flour
¾ teaspoon baking powder
½ cup fat-free plain Greek yogurt
2 tablespoons (about 1 large) egg white or fat-free liquid egg substitute

Seasonings:
⅛ teaspoon salt
1 teaspoon everything bagel seasoning blend

Directions:
1. Preheat oven to 350 degrees. Spray a baking sheet with nonstick spray.

2. Place flour, baking powder, salt, and ½ teaspoon everything bagel seasoning in a large bowl. Stir until uniform.

3. Add yogurt. Thoroughly mix until a dough-like texture is reached.

4. Evenly form into 8 balls (about 2 tablespoons each), and place on the baking sheet, evenly spaced.

5. Brush the tops with egg. Evenly sprinkle with remaining ½ teaspoon everything bagel seasoning.

6. Bake until tops are light golden brown and insides are cooked through, about 15 minutes.

MAKES 2 SERVINGS

156 CALORIES

You’ll need: baking sheet, nonstick spray, large bowl, pastry brush (optional)
Prep: 10 minutes
Cook: 15 minutes

PB ’NANA BLENDER PANCAKES
30m V GF ½ of recipe (2 pancakes): 235 calories, 6.5g total fat (1g sat fat), 454mg sodium,
31.5g carbs, 5.5g fiber, 8.5g sugars, 14.5g protein

Ingredients:
½ cup old-fashioned oats
½ cup (about 1 medium) mashed extra-ripe banana
½ cup (about 4 large) egg whites or fat-free liquid egg substitute
2 tablespoons powdered peanut butter
1 tablespoon creamy peanut butter
1 teaspoon baking powder

Seasonings:
½ teaspoon cinnamon
Dash salt

Directions:
1. Add ingredients and seasonings to a blender, and blend until smooth.

2. Bring a skillet sprayed with nonstick spray to medium heat. Form a large pancake with ¼th of the batter, about ¼ cup. Cook until bubbles form and it’s solid enough to flip, 1 to 2 minutes.

3. Gently flip, and cook until lightly browned and cooked through, about 1 minute.

4. Remove pancake. Remove skillet from heat, respray, and return to medium heat. Repeat to make 3 more pancakes.

MAKES 2 SERVINGS

235 CALORIES
You’ll need: blender, skillet, nonstick spray
Prep: 5 minutes
Cook: 15 minutes

STRAWBERRY SUPER SMOOTHIE
NC 15m V GF Entire recipe: 191 calories, 4g total fat (0.5g sat fat), 257mg sodium, 30.5g carbs, 6.5g fiber, 13.5g sugars, 13.5g protein

Ingredients:
2 cups spinach
1 cup frozen strawberries (no sugar added)
1 cup unsweetened vanilla almond milk
⅓ cup (about ½ medium) sliced and frozen banana
3 tablespoons vanilla protein powder
½ cup crushed ice (about 3 ice cubes)

Directions:
1. Place all ingredients in a blender. Add ¼ cup water.

2. Blend until smooth, stopping and stirring if needed.

MAKES 1 SERVING

191 CALORIES
You’ll need: blender
Prep: 5 minutes

PROTEIN POWDER 411!
Look for protein powder that has about 100 calories per serving, usually about 1 ounce or 1 full scoop. That serving is equal to about ⅓ cup, but you’ll only need a few tablespoons for these recipes!

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