Get ready to enjoy an eggcellent meal! Don’t let the minimal ingredients fool you; this light and fluffy crustless quiche is bursting with cheesy flavor while the fresh chives lend a subtle onion, garlicky zing to contrast with this humble cheddary, feta sprinkled broccoli pie.
Crustless quiche, often considered a hearty breakfast, also makes a wonderful lunch and dinner option for both seniors and caregivers. Our crustless quiche is the ideal dish to serve on meatless Mondays or any day of the week when you’re craving savory comfort food but want it in a flash!
Having no crust allows this crustless quiche to remain low carb and gluten-free while still having that same mouth watering creamy, rich filling.
Health Benefits Of Egg Consumption For Aging Adults
To eat eggs or not to eat eggs? That is the question. Over the years, research has consistently shifted regarding eggs and their relationship to heart health. According to Harvard University, eggs were previously linked to heart disease risk due to high cholesterol content. But, researchers later determined that cholesterol in food has a more negligible effect on blood levels of total cholesterol and harmful LDL cholesterol than the mix of fats in the diet.
Yet, Harvard explains, this doesn’t mean that we can consume as many eggs as we’d like. As with most foods, moderation is key. But, it’s important to note if you have difficulty controlling your total and LDL cholesterol, it would be wise to be cautious about eating egg yolks and choose egg whites instead. Harvard also notes that “In the Nurses’ Health Study and Health Professionals Follow-up Study, heart disease risk was increased among men and women with diabetes who ate one or more eggs a day.”
So are there benefits to eating eggs? Absolutely! Eggs are an eggcellent source of high-quality protein with six grams per egg. Eggs also contain vitamin D, which supports bone health and the immune system. Eggs are also a rich source of choline, which can aid metabolism and liver function.
Although high in cholesterol, egg yolks also contain lutein and zeaxanthin, which can reduce the risk of cataracts and macular degeneration, considered the leading cause of blindness in folks ages 55 and older.
Eggs are also rich in leucine, an amino acid that is crucial for muscle synthesis. A recent study shows that aging adults who incorporate more eggs into their diet and physical activity may maintain muscle strength and function affected by sarcopenia. Sarcopenia is a loss of muscle tissue as a natural part of the aging process that can affect people in their thirties and beyond.
Light And Fluffy Healthy Crustless Quiche
Prep Time: 10
Cook Time: 35 min
1 (10 oz) package frozen riced broccoli
1/2 cup reduced-fat sour cream
salt and pepper, to taste
1 teaspoon garlic powder
1 cup shredded sharp cheddar cheese
1/4 cup feta cheese
1/4 cup minced chives
9-inch glass or ceramic pie dish
non-stick cooking spray
rimmed baking sheet
- Preheat the oven to 400 degrees. Spray the pie dish with cooking spray and set it on a baking sheet. Set aside.
- Place the frozen riced broccoli in a small bowl and microwave for five minutes, stirring halfway through. If using steam-in bag microwavable vegetables, cook according to bag directions.
- While vegetables are heating, in a large bowl, vigorously whisk the eggs until they are frothy and smooth. Next, add the sour cream, salt, pepper, and garlic powder. Stir to combine.
- Stir in the cooked riced broccoli, shredded cheddar, and feta cheese.
- Carefully pour the eggy mixture into the prepared pie dish. Sprinkle the minced chives over the top of the pie. Bake for 30-35 minutes or until the quiche is set. Allow the quiche to cool slightly before serving. Enjoy!
Cooking Tips While Aging in Place
Our recipe calls for the whisking of eight whole eggs. If your physician has advised you to omit yolks and use only egg whites in your diet, our crustless quiche can still be a healthy option when you swap out traditional eggs for egg whites.
To prepare our crustless quiche with liquid egg whites from packaged egg whites, use about one cup. If using shelled eggs, use two eggs for one egg.
Whisking may be challenging for some seniors due to hand and wrist mobility. Some may find that using a handheld mixer or stand mixer such as a Kitchen Aid helpful when preparing this recipe.
Our crustless quiche is deliciously soft and delicate in texture. We love the riced broccoli not only for its healthy source of vitamins and minerals but for being easy to chew and swallow. Feel free to swap out vegetables to suit your tastes.