Indulge in French bistro comfort with this Low-GI Crustless Broccoli & Caramelized Onion Quiche! Tender broccoli florets, sweet caramelized onions, and pungent blue cheese are folded into a velvety egg custard seasoned with Herbes de Provence and a subtle touch of fresh nutmeg. Baked to a golden brown perfection, it delivers rich, savory flavor without heavy carbs, making it an ideal choice for insulin sensitivity, PCOS, and light, nourishing meals.
Glycemic Index Profile
| Ingredient | Glycemic Index (GI) | Glycemic Impact / Role |
| Broccoli Florets | Very Low (< 15) | High-fiber, non-starchy vegetable that buffers digestion and adds essential nutrients. |
| Egg & Egg Whites | Zero (0) | High-quality protein base that halts blood sugar spikes and boosts satiety. |
| Onions (Caramelized) | Low | Naturally sweetens the dish while remaining low in overall glycemic load. |
| Blue Cheese | Zero (0) | Rich, aged fat delivering bold savory depth without adding any carbohydrates. |
Synergistic Effect
Eliminating the flour crust keeps the total glycemic load negligible. Combining protein-rich eggs with fat from blue cheese and fiber from fresh broccoli further slows down gastric emptying, promoting stable, long-lasting energy.
Low-GI Caramelized Onion & Blue Cheese Quiche
Description
Savor this Low-GI Caramelized Onion & Blue Cheese Quiche! Featuring tender blanched broccoli, sweet caramelized onions, and blue cheese baked in a delicate egg custard. Formulated for insulin resistance, PCOS, and clean metabolic health.
Ingredients
Instructions
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Position a rack in the upper third of oven and preheat to 400°F / 200°C. Coat a 9-inch glass or ceramic quiche dish with Olive Oil Cooking Spray and place on a baking sheet to catch any spills.
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Heat olive oil in a large skillet over medium-high heat. Add onion and Herbes de Provence, and season with a pinch of salt and pepper. Stir to combine and spread out in a single layer to cook, undisturbed, until starting to caramelize, about 3 minutes. Stir and reduce heat to medium low. Continue to cook onions, stirring occasionally, until they reduce in volume and are well caramelized, 20 to 25 minutes.
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In the meantime, heat a small pot of boiling water over high heat and prepare an ice bath. Blanch broccoli florets in boiling water for 10 seconds, then drain and immediately submerge in ice bath to stop cooking process. Drain and chop florets into half- to one-inch pieces.
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Whisk together egg, egg whites, milk and nutmeg, and season with a pinch of salt and pepper. Spread caramelized onions, broccoli and blue cheese in bottom of prepared quiche dish. Pour egg mixture over top and push under any ingredients not covered by egg to prevent burning. Bake uncovered until set and golden brown around edges and a knife inserted in the center comes out clean, about 25 minutes. Let quiche rest at room temperature for 10 minutes to settle, then cut into four slices and serve.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 108kcal
- % Daily Value *
- Total Fat 6g10%
- Saturated Fat 3g15%
- Cholesterol 56mg19%
- Sodium 165mg7%
- Potassium 242mg7%
- Total Carbohydrate 6g2%
- Dietary Fiber 1g4%
- Sugars 5g
- Protein 7g15%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Culinary Tip: Pushing the broccoli florets and caramelized onions completely under the egg custard before baking prevents the delicate vegetables from scorching in the oven.
