Crustless Vegetable Quiche

Here's a super easy recipe to make for a low carb (gluten free!) and high protein breakfast meal. You can also make this ahead of time for the work week. I get bored with cereal and oatmeal, so this is a great way to break up my breakfasts. 

This recipe can be altered in a variety of ways. I often make it with all egg whites to reduce the cholesterol, fat, and sodium (and without reducing protein that much!), but you can also use eggs ( which case I recommend using 5-6 eggs depending on their size) or a mixture of eggs and egg whites. You can change the vegetable if you aren't a fan of broccoli to peppers, spinach, mushrooms, tomatoes, the possibilities are really endless. The cheese is another way for you to make this your own - I typically use a 2% cheddar, but swiss, mozzarella, and others would also be great. If you want to skip even more calories and cholesterol, skip the cheese.

Below is the recipe (image was taken from the same recipe, but I used a mixture of eggs and egg whites):

Servings: 4 * Calories: 121 * Fat: 3 g * Carb: 5 g * Cholesterol: 15 mg * Protein: 18 g * Sugar: 2 g * Sodium: 420 mg *  Fiber: 1 g

Vitamins: A (10%), C (42%), Calcium (25%), Iron (1%) based on a 2000 calorie diet

Ingredients:

• 1 cup egg whites
• 1 cup nonfat cottage cheese
• .5 cup 2% shredded cheddar cheese
• 1.25 cup broccoli (frozen or fresh, cut into bite size pieces)
• 1.5 tbsp chives (fresh or dried) - optional
• pepper

Directions:

Preheat oven to 350 F.

In a medium to large size bowl, mix all ingredients together (if you are using real eggs vs. egg whites, whisk the eggs before mixing any other ingredients in). Add pepper to taste.

Pour the ingredients into a greased baking dish (8x8 baking dish or pie dish is preferable) - I used my Misto. Make sure vegetables are evenly distributed.

Bake for ~1 hr. 

Let sit for a couple minutes, cut and serve. If making ahead of time for work, this can be reheated in the microwave!