Diet Tofu Quiche
Submitted by dlwyre
A clever diet quiche with a fiber-rich bran-egg crust and a silky blended tofu filling loaded with asparagus, mushrooms, and onion. Low-calorie, low-fat, and high in protein. No pastry dough needed.
YIELD
2 servingsPREP
30 minCOOK
25 minREADY
60 minThis quiche throws out the traditional pastry crust and replaces it with something far lighter: a seasoned bran-and-egg mixture that forms its own crust right in the pan. The filling is blended tofu and egg, which bakes into a smooth, custard-like center that rivals any cream-based quiche.
Asparagus gets blended into the filling for a subtle, earthy sweetness, while cooked mushrooms and onion arranged on top add texture and visual appeal. Dill weed and garlic powder tie everything together with savory depth.
It serves two generously and comes together in about an hour. A smart lunch or light dinner when you want something satisfying without the heaviness.
Chef Tips
- Let the bran-egg mixture stand for the full 10 minutes so the bran absorbs the liquid and holds together as a crust
- Blend the tofu filling for a full 3 minutes until completely smooth; any lumps will show in the finished quiche
- Use a nonstick pan and skip greasing it; the egg in the crust releases cleanly on its own
- Try swapping asparagus for spinach or broccoli depending on what you have on hand
Ingredients
Directions
To prepare crust: Beat egg with 2 tablespoons water, dill weed, onion powder, and add 2 tablespoons bran.
Allow to stand at least 10 minutes.
Pour into bottom of nonstick cake pan.
To prepare filling: Blend tofu, egg, and ¾ cup of cooked vegetable with enough water to process.
Blend for at least 3 minutes or until completely smooth.
To assemble: Pour tofu-egg mixture into center of the bran-egg mixture.
Bran will be pushed to edges of pan, encircling the filling to form crust.
Place cooked mushrooms and onion on top of filling in a pretty circle around edges of pan.
Bake at 350℉ (180℃) F for 20 to 25 minutes or until filling is set and top is browned.
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