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
10 min
Cook
40 min
Total
50 min
Makes
4 servings
Created together. Shared with you.
Made by Sara + Lila
Sara created this recipe with Lila and shared it with the perimenopause community.
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 HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Comfortably 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
40 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
Store leftovers in an airtight container in the refrigerator for up to 4 days.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and grease a 9-inch (23cm) pie dish or bakin…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 350°F (175°C) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and grease a 9-inch (23cm) pie dish or baking pan.
Tap card to mark done - 02
Heat a skillet over medium heat and…
Heat a skillet over medium heat and sauté chopped yellow onion for 3 to 4 minutes until translucent and soft.
Look for: translucent and soft
Tap card to mark done - 03
Add broccoli florets to the skillet with…
Add broccoli florets to the skillet with a splash of water, cover, and steam for 3 minutes until tender-crisp and bright green.
Look for: tender-crisp and bright green
Tap card to mark done - 04
Whisk eggs in a large mixing bowl…
Whisk eggs in a large mixing bowl until smooth and fully combined.
Look for: smooth and fully combined
Tap card to mark done - 05
Transfer the sautéed onion and steamed broccoli…
Transfer the sautéed onion and steamed broccoli into the prepared baking dish, distributing them evenly.
Tap card to mark done - 06
Sprinkle crumbled feta cheese over the vegetables…
Sprinkle crumbled feta cheese over the vegetables in the baking dish.
Tap card to mark done - 07
Pour the whisked egg mixture evenly over…
Pour the whisked egg mixture evenly over the vegetables and feta.
Tap card to mark done - 08
Bake at 350°F (175°C) for 35 to…
Bake at 350°F (175°C) for 35 to 40 minutes until the center is set and no longer jiggles, and the top is lightly golden.
Look for: the center is set and no longer jiggles, and the top is lightly golden
Tap card to mark done - 09
Remove from the oven and let cool…
Remove from the oven and let cool for 5 minutes before slicing into 4 equal portions.
Allow: 5 minutes
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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.