Crustless Quiche

I decided to try out prepping my breakfast this week – making an omelette from scratch at 7am everyday isn’t ideal! I love a really filling breakfast to set me up for the day, as I usually don’t get a chance to eat again for quite a few hours. I find that high protein, low(ish) carb breakfasts work best for me, so I tend to have eggs in some form most days. This ‘crustless quiche’ is basically just a massive omelette that you can slice and have for a few days. It’s super versatile, so feel free to change the veg you use, and vary the quantity of eggs/ egg whites according to your goals. You could add some potato slices if you want more carbs, or more cheese for extra fats. Definitely a recipe that’s easy to experiment with!

Ingredients

  • 8 eggs
  • 800g egg whites
  • 1/2 red onion, diced
  • 200g bacon medallions (about 7)
  • 1 head broccoli, cut into florets
  • 1/2 bag spinach
  • 100g low fat grated cheddar
  • Cooking oil of choice

Directions

  • Heat a non-stick frying pan on high heat
  • Add some oil/cooking spray, and fry the bacon until just cooked
  • Put the bacon aside, and add a little more oil to the pan
  • Turn down the heat to medium, then add the diced onion and fry until soft – about 3-4 minutes
  • In the mean time, steam the broccoli florets until tender – about 4 or 5 minutes (you can do this in the microwave if you don’t have a steamer)
  • Chop up the bacon into smaller pieces, and add to the onion, once softened
  • Beat the eggs and egg whites together with a fork until thoroughly mixed
  • Add the broccoli to the pan, then pour over the egg mixture
  • Add the spinach and stir into the mixture in the pan until a little wilted
  • Sprinkle the cheese on to the pan, and once the egg mixture has been cooking for about 5 minutes, transfer the pan to under the grill on a medium heat
  • Grill the mixture for about 15 minutes – you’ll know it’s done when a knife comes out clean from the centre
  • Leave to cool for a few minutes, then cut into slices and enjoy!

Nutritional Information

For the whole quiche – 216g Protein, 48g Carbs, 67g Fat and 1,644 Kcal

For 1/4 quiche – 54g protein, 12g Carbs, 17g Fat, and 411 Kcal

2016-02-21 13.40.45.jpg

Enjoy!

xoxo

Eimear

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