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Tofu Quiche

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Submitted by cwilson3

Tofu quiche with broccoli, cheese, and picante sauce blended into a creamy, high-protein filling. A lighter, lower-calorie twist on classic quiche.

YIELD

4 servings

PREP

10 min

COOK

50 min

READY

1 hrs

Tofu does something clever in this quiche. Blended with eggs and milk, it creates a filling that’s creamier and more protein-dense than a traditional egg-and-cream custard, with fewer calories and less fat.

The food processor or blender does the work of turning the drained tofu block into a smooth, pourable base. The tofu disappears completely into the custard. Nobody will know it’s there unless you tell them. Eggs still provide structure and set, but the tofu adds body so you need less dairy to get that rich, custardy texture.

Picante sauce stirred in (not blended) at the end adds pockets of spicy heat throughout each slice. Steamed broccoli florets folded in give you green, tender bites scattered through the filling. Half the cheese goes into the custard, the other half melts on top into a golden, bubbly cap.

Pre-baking the crust for 10 minutes before filling prevents a soggy bottom. The filling is wet, and raw dough can’t handle that moisture without turning gummy.

Kitchen Tips

  • Drain the tofu well. Press it between towels for 10 minutes to remove excess water that would make the filling watery.
  • Steam broccoli until just tender, not soft. It cooks more in the oven and mushy broccoli releases water.
  • The quiche is done when a fork inserted in the center comes out clean and the top is puffed and golden.
  • Let it rest 10 minutes after baking for cleaner slices.

Variations

  • Swap broccoli for spinach or roasted red peppers.
  • Use pepper jack cheese instead of low-fat for a spicier kick.
  • Add cooked crumbled sausage or diced ham for a heartier version.

Ingredients

1 1
BLOCK BLOCK TOFU
drained *
2 2
LARGE LARGE EGGS
79
CUP ML MILK, LOW-FAT
½ 2.5
TEASPOON ML OREGANO
crushed
0.6
TEASPOON ML GARLIC
minced, or garlic powder
1 237
CUP ML CHEESE
low-fat, shredded
2 473
CUPS ML BROCCOLI FLORETS
steamed
½ 118
CUP ML ONIONS
1
X HOT CHILI PEPPER
your favorite, to taste *
79
CUP ML PICANTE SAUCE
your choice *

Directions

Make or buy a regular pie crust. Bake it at 375 for about 10 min. or until starting to get done. Remove pie crust from oven.

In food processor or blender, whir up the tofu block (drained) and eggs, milk, spices. Stir in half the grated cheese.

Last of all, stir in picante sauce (but don’t whir) and broccoli (but don’t whir)

You can add ingredients to make this even hotter, use your imagination.

Fold all these ingredients which are now in suspended animation in the tofu-egg-cheese mixture, into the ready pie crust, and add rest of cheese on top.

Bake at about 375 for about 35 to 40 mins.

Quiche is done when a fork in the middle comes out clean.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 129g (4.6 oz)
Amount per Serving
Calories 176 62% from fat
 % Daily Value *
Total Fat 12g 19%
Saturated Fat 7g 34%
Trans Fat 0g
Cholesterol 136mg 45%
Sodium 230mg 10%
Total Carbohydrate 2g 2%
Dietary Fiber 0g 2%
Sugars g
Protein 24g
Vitamin A 30% Vitamin C 58%
Calcium 26% Iron 6%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, Low Carb
 
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