Crustless Quiche [LAZY BUT LEAN]

Broccoli and Cheese Quiche Cups

–

for lunch or breakfast on the move

Requires:

Ramekins or muffin cups

½ Teaspoon of salt

150g Broccoli

225g Heavy Cream

½ teaspoon ground black pepper

½ teaspoon minced garlic

70g Shredded Cheddar Cheese

5 whole eggs

Bacon, ham, or other meats can be added depending on preference.

1.

Preheat the oven to 180 degrees C

2.

Spray ramekins or muffin cases with oil and place on a baking sheet

3.

Cook broccoli for 1 minute before draining, dry with paper towel

4.

Cut the drained broccoli into small chunks

5.

In a large bowl whisk together the eggs, cream, salt and pepper. Fold in the

broccoli, garlic and cheese

6.

Divide egg mixture evenly among the ramekins

7.

Place in preheated oven

8.

Bake until the egg and broccoli mixture has risen and slightly browned (around 35 min of cooking time)

Per serving (1 Quiche Cup – no additional meats)

Calories: 255

Total Fat: 21g

Carbs: 3.8g

Net Carbs: 2.7g

Fiber: 1g

Protein: 13.7g