Smoked Salmon and Broccoli Quiche
Our slimming friendly Smoked Salmon and Broccoli Quiche makes a great lunch. It’s perfect for calorie counting and diets like Weight Watchers!
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NutritionPer Serving
- Calories176
- Carbs2.9g
- Protein19g
- Fat9.5g
- Saturates2.5g
- Sugars1.9g
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For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!
We love a quiche, It’s a classic dish, but sadly pastry and slimming don’t go well together. Well unless you want to spend all your calories and Points on a tiny piece of pastry? Personally, we would rather save them for a bottle of wine!
With that in mind, we have made this Smoked Salmon and Broccoli Quiche ‘crustless’, so you can enjoy full flavour for less calories. Removing the pastry makes our slimming friendly Smoked Salmon and Broccoli Quiche perfect for calorie counting and diets like Weight Watchers!
If you’re not a fan of smoked salmon, you could swap it out for some asparagus or use poached salmon instead. Our top tip for this recipe is to add a bit of quark to the egg mixture. You won’t taste this but we think it makes for a creamier filling.
What diets is this Smoked Salmon and Broccoli Quiche suitable for?
This Smoked Salmon and Broccoli Quiche recipe is suitable for gluten free diets
It can be made vegetarian as long as you swap out the following ingredients for vegetarian versions;
- Smoked salmon
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make this Smoked Salmon and Broccoli Quiche recipe?
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This recipe doesn’t require any special ingredients but we do recommend using a silicone mould to prevent the quiche from sticking.
Hints & Tips
Below we added some of our communities most common hints and tips. We hope you find them useful.
A Pinch of Nom favourite, quark is an unflavoured soft cheese that gives a rich creaminess to recipes, while also being low in fat.
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This post contains affiliate links: what this means
If you don’t have one yet, you can buy this silicone mould on Amazon.
How many Calories are in this Smoked Salmon and Broccoli Quiche?
There are 176 Calories per portion in this Smoked Salmon and Broccoli Quiche, which means it falls into our Everyday Light category.
This Smoked Salmon and Broccoli Quiche is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Preheat the oven to 190°C. Place the broccoli into a pan of cold water and bring to the boil. Cook the broccoli for 3-4 minutes until tender, you should be able to stab a knife into the florets easily.
Step 2
Drain well and pat dry with a kitchen roll. Allow to cool.
Step 3
Spray a frying pan with low calorie cooking spray and set on a low heat, fry the spring onions for a few minutes until softened.
Step 4
In a bowl mix the eggs and quark until smooth and season to taste with salt and pepper.
Step 5
Add the salmon, broccoli and spring onion to the flan dish and pour over the egg mixture.
Step 6
Bake for 20-25 minutes until set and golden on the top.
What could I serve alongside this Smoked Salmon and Broccoli Quiche?
The following recipes would go great with our Smoked Salmon and Broccoli Quiche recipe:
How do you know when this Smoked Salmon and Broccoli Quiche is cooked?
You should cook this Smoked Salmon and Broccoli Quiche until set and golden on top. This will take around 25 minutes.
How long can you keep this Smoked Salmon and Broccoli Quiche in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Smoked Salmon and Broccoli Quiche in the fridge for approximately 3 days or so.
Can I freeze this Smoked Salmon and Broccoli Quiche?
We do not recommend freezing this recipe
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Smoked Salmon and Broccoli Quiche
Our slimming friendly Smoked Salmon and Broccoli Quiche makes a great lunch. It’s perfect for calorie counting and diets like Weight Watchers!
-
Prep Time
5 MINS
-
Cook Time
20 MINS
- KCals 176
- Carbs 2.9G
Instructions
- Preheat the oven to 190°C. Place the broccoli into a pan of cold water and bring to the boil. Cook the broccoli for 3-4 minutes until tender, you should be able to stab a knife into the florets easily.
- Drain well and pat dry with a kitchen roll. Allow to cool.
- Spray a frying pan with low calorie cooking spray and set on a low heat, fry the spring onions for a few minutes until softened.
- In a bowl mix the eggs and quark until smooth and season to taste with salt and pepper.
- Add the salmon, broccoli and spring onion to the flan dish and pour over the egg mixture.
- Bake for 20-25 minutes until set and golden on the top.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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We agreed with Slimming World to remove their trademarked terms from our website
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