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.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthAppetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Brain fog
Add the missing context
Sleep, stress, meals and symptoms overlap. Seeing them together is more useful than crediting one ingredient.
Track: focus + previous night
Before you start
Your 50-minute game plan
Gather everything first, then tap ingredients and steps as you go.
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
One clear step at a time
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.
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.
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In a large mixing bowl
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.
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Stir the sautéed onion
Stir the sautéed onion, steamed broccoli, and crumbled feta cheese directly into the eggs.
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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.
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Let the quiche rest for 5 to…
Let the quiche rest for 5 to 10 minutes before slicing into quarters.
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The nutrition underneath
Why this bowl holds together
Make it ahead
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.
Chop small
Chop small: Mincing the broccoli florets finely ensures they cook evenly and makes the quiche much easier to slice neatly.
Switch the greens
Switch the greens: If you have leftover spinach, kale, or zucchini in the crisper drawer, you can easily swap them in for the broccoli.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.