Broccoli and Feta Crustless Quiche
A high-protein, low-carb breakfast bake packed with tender broccoli and tangy feta. Perfect for meal-prepping a week of steady energy.
Prep
15 min
Cook
35 min
Total
50 min
Makes
4 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
35 min
Total
50 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Make it ahead: This quiche stores beautifully in an airtight container in the fridge for up to 4 days. Reheat individual slices in the microwave or oven for a grab-and-go morning.
Do these three things first
- 1Preheat your oven to 375°F and lightly grease a 9-inch pie dish or square bakin…
- 2Prep large yellow onion (diced)
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 7 steps complete
Next: Preheat your oven to 375°F and lightly…
- 01
Preheat your oven to 375°F and lightly…
Preheat your oven to 375°F and lightly grease a 9-inch pie dish or square baking pan with a little olive oil.
Tap card to mark done - 02
Heat a drizzle of olive oil in…
Heat a drizzle of olive oil in a skillet over medium heat. Add the diced yellow onion and a pinch of salt, cooking until softened, about 5 minutes.
Look for: softened
Tap card to mark done - 03
Add the finely chopped broccoli to the…
Add the finely chopped broccoli to the skillet along with a splash of water. Cover and steam for 3 to 4 minutes until tender-crisp. Remove from heat and let cool slightly.
Look for: tender-crisp
Tap card to mark done - 04
Whisk the eggs vigorously with a generous…
In a large mixing bowl, whisk the eggs vigorously with a generous pinch of salt, black pepper, and your favorite dried herbs until frothy and well combined.
Look for: frothy and well combined
Tap card to mark done - 05
Stir the sautéed onion
Stir the sautéed onion, steamed broccoli, and crumbled feta cheese directly into the eggs.
Tap card to mark done - 06
Pour the entire mixture into the prepared…
Pour the entire mixture into the prepared baking dish. Bake for 30 to 35 minutes, or until the center is completely set and the edges are lightly golden.
Look for: the center is completely set and the edges are lightly golden
Tap card to mark done - 07
Let the quiche rest for 5 to…
Let the quiche rest for 5 to 10 minutes before slicing into quarters.
Allow: 5 to 10 minutes
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