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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37 comments
See what others have to say
Kim BalfourMonday 22nd February 2021
Hi, can I use salmon fillet instead? If so how many fillets and does it go in uncooked?
SharonMonday 22nd February 2021
Hi Kim, we haven’t tested this recipe with salmon fillets, but I would suggest using two and see if that suits you.You would need to cook the salmon fillets before putting in the quiche.Do hope this helps.
KimSunday 1st March 2020
Can I use cream cheese instead of quark
Steve CowderoyFriday 8th May 2020
Hi Kim, thanks for getting in touch with us, you can use a light cream cheese in this recipe. We use Quark as it has a lower fat content than most cream cheeses. Hope this helps and please let us know how you get on with the recipe.
KellyMonday 24th February 2020
I made this last night. Can I re-heat it?
Holly LevellMonday 18th May 2020
Hi Kelly, This is best eaten fresh but if you allow any leftovers to cool, make sure to refrigerate. You can keep leftovers of Smoked Salmon and Broccoli Quiche in the fridge for approximately 3 days.
I wouldn’t recommend reheating the quiche because of the salmon but it’s great eaten cold.
Mandy RankineMonday 19th August 2019
Is this quiche freezeable? Thanks.
Emma TTuesday 24th September 2019
Hi Mandy,
Egg based recipes like this may not defrost successfully as they can become watery…it’s probably best to make this fresh, and it will keep in the fridge for a few days ????
Joanne AtkinsonMonday 29th July 2019
Is it the smoked salmon slices you use (uncooked) or a fillet x
Sharon FitzpatrickWednesday 6th May 2020
Hi Joanne, thanks for your question. This recipe uses smoked salmon slices.
LornaSunday 14th July 2019
Hi does it have to be smoked salmon as I prefer unsmoked and roughly how many grams ?
Thank you
Holly LevellThursday 14th May 2020
Hi Lorna, it would work fine swapping the smoked for unsmoked salmon and use the same amount 4-6 slices
Lindsey WMonday 8th July 2019
Hi! I loooove this recipe! Do you have a rough weight value for the 4-6 slices of salmon? I can never tell how many I have (fail)
Sharon FitzpatrickThursday 21st May 2020
Hi Lindsey, the weight of the 4 – 6 slices of salmon would be approximately 150g. So glad you love this recipe.
CateMonday 3rd June 2019
Yes you could! 🙂
Em85Friday 28th December 2018
Hi! Do you know how long this would last for in the fridge? Thank you!
Lesley StarkWednesday 4th July 2018
Made it for a group taster night, it went down extremely well, a few people asked for the recipe. Will definately make this again
Christina MartinTuesday 5th June 2018
Going to do this today sounds lovely
And need to get back to target
Thank yiu
JackyWednesday 9th May 2018
I absolutely love this recipe! I’ve always been put off crustless quiches because I don’t like cottage cheese but this works so well with the quark. I used flaked poached salmon instead of smoked & I added some asparagus and baby plum tomatoes. I have it cold with salad & baby new potatoes, absolutely delicious!
SusieSaturday 10th February 2018
Have I missed the answer to the question regarding not using quark as the lady doesn’t eat cheese? I don’t either so would like to know if this would work without. Thanks.
SharonThursday 7th December 2017
Is there a vegan version for a quiche by any remote chance , it’s the only thing I miss ????
Dani ChetwyndSunday 26th November 2017
I have some left over cooked brocolli could I use this? If so, how long do I cook it for?
BeckyTuesday 10th October 2017
Could I make this recipe without Quark? I don’t like it much- I don’t like cottage cheese either. Thank you, love your recipes! X
DanielleFriday 21st July 2017
Could I use cottage cheese instead of quark ?
KateMonday 6th March 2017
Hi Jasmine
Yes, all the ingredients are ‘S’ or ‘P’ foods
DeeMonday 27th February 2017
I have Just made this with smoked salmon and asparagus. Works really well
KateMonday 27th February 2017
Hi Dee
Smoked salmon and asparagus is a great combination…I’ll have to try this myself
GemmaTuesday 7th February 2017
Could I add ham instead of salmon? Hubby hates salmon.
KateTuesday 7th February 2017
Hi Gemma
Yes you can replace the salmon with ham if you prefer
HelenSaturday 4th February 2017
I hate salmon would it work with tuna
KateSunday 5th February 2017
Hi Helen
Yes you can use tuna instead
JoanneTuesday 31st January 2017
Can tinned salmon be used ????
KateSunday 5th February 2017
Hi Joanne
Yes, there’s no reason why you couldn’t use tinned salmon, just make sure you drain it well
SandraMonday 2nd January 2017
Can this be frozen?
KateTuesday 3rd January 2017
Hi Sandra,
We’ve not tried freezing it, but it may end up a bit watery because of the egg and broccoli when deforsted. If you try let us know how you get on 🙂
JulieWednesday 16th November 2016
Hi , would this work if I leave out the quark, as I don’t eat cheese Thankyou ????
JaneSaturday 27th August 2016
I’m dairy free, could I use canned coconut milk instead of Quark? TIA.
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