Deep-Dish No-Crust High-Protein Quiche: Building Health One Ingredient at a Time

Building Health One Ingredient at a Time

This deep-dish, no-crust quiche is a true culinary delight—packed with protein, colourful vegetables, and satisfying flavour. Enjoy it for breakfast, lunch, or dinner, and feel free to adapt the ingredients to suit your taste.

When we choose nourishing ingredients one at a time, we create meals that support the whole person: body, mind, and spirit.

Deep-Dish No-Crust High-Protein Quiche

Prep time: 15 minutes | Cook time: 15 minutes | Bake time: 23–25 minutes at 350°F

Special equipment: a stainless-steel frying pan and a pie dish. This recipe is prepared in two steps.

Ingredients

• 1 tbsp extra-virgin olive oil, avocado oil, or ghee

• ½ cup red or sweet onion, diced

• ¼ cup shiitake or other mushrooms, chopped

• 2 cups broccoli florets, chopped (stems included)

• ½ cup red pepper, diced

• 1–2 cups baby chard, kale, dandelion greens, beet greens, or spinach, rinsed and roughly chopped

• 1 tsp dried basil

• 1 tsp turmeric powder

• ¼ cup sheep or goat feta

• ½ cup grated mozzarella (goat or sheep preferred)

• 3 tbsp grated Pecorino or Parmesan

• Salt and pepper, to taste

• 1 tbsp fresh basil, chopped

• 1 tbsp fresh chives, chopped

• 5–6 large eggs

Optional additions: ½ cup zucchini, ½ cup asparagus, 1 tbsp jalapeño or another hot pepper, ½ cup diced turkey or chicken, or the juice of ¼ lemon or lime.

Preparation

Base layer

• Over medium-high heat, warm the oil in the frying pan. Add the onion and sauté until translucent.

• Add the mushrooms and sauté for another 2 minutes.

• Add the remaining chunky vegetables, reserving the leafy greens and fresh herbs for the next step. Sauté for 3–5 minutes.

• Season with dried basil, turmeric, salt, and pepper.

• When the vegetables are bright and tender, transfer them to the pie dish. This is your base layer.

Top layer

• In a medium bowl, whisk the eggs with 1–2 tbsp water.

• Whisk in salt, pepper, lemon or lime juice, and Pecorino or Parmesan if using.

• Pour the egg mixture over the sautéed vegetables.

• Add the leafy greens and fresh herbs, then finish with the grated cheeses and any additional seasonings.

Bake

• Preheat the oven to 350°F.

• Bake the quiche for 23–25 minutes, until risen and golden brown.

• Test the centre with a toothpick; it should come out without liquid residue.

• Remove from the oven, allow it to set, then slice and serve.

Meal-preparation tips

If the vegetables or pan become dry while sautéing, add a little water or a teaspoon of oil to help prevent sticking. Store leftovers in the refrigerator for up to 3 days.

Build-a-Meal Tips:

Serve with a side salad to boost your greens, or add a small protein smoothie or yogurt cup for a balanced, satisfying meal.

Every colourful vegetable, nourishing egg, and flavourful herb is one more thoughtful choice toward better health. Keep building health one ingredient at a time—and now you’ve built a better body!!