Broccoli and Cheddar Mini Quiches
Per 1 serving · 250 g · 8 ingredients
of a 2,000 cal day
- Protein17g15% of calories
- Carbs7.7g7% of calories
- Fat38g78% of calories
At a glance
One serving of Broccoli and Cheddar Mini Quiches (250 g) has 432 calories, with 17 g of protein, 7.7 g of carbohydrates and 38 g of fat. Most of its energy comes from fat (78% of calories). It is high in protein (33% DV), Vitamin A (47% DV) and Vitamin C (45% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 27%, 105% and 106% of the daily value.
High in
20%+ of the daily value
- Protein33%
- Vitamin A47%
- Vitamin C45%
- Vitamin K41%
- Riboflavin (B2)39%
- Vitamin B1235%
Good source of
10–19% of the daily value
- Vitamin D12%
- Vitamin E12%
- Vitamin B617%
- Folate (B9)16%
- Iron18%
- Zinc18%
Watch
20%+ of the daily value
- Sodium27%
- Saturated fat105%
- Cholesterol106%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup chopped Broccoli
¼ cup Almond milk
¼ cup, fluid Heavy whipping cream
1 extra large Egg
¼ cup, shredded Cheddar cheese- 🥄⅛ tsp Salt
⅛ tsp Black pepper
¹⁄₁₆ tsp Nutmeg
Directions
- 1
Preheat the oven to 350°F and line a large rimmed baking sheet with foil.
- 2
Grease 8 cups in a 12-cup muffin tin and set aside. Pour 1 inch of water into a large saucepan and insert a steamer basket.
- 3
Place the broccoli in the steamer basket, cover the pot, and steam over high heat until just tender, about 5 to 6 minutes. Let cool slightly, then chop into small pieces.
- 4
In a medium bowl, whisk together the almond milk, cream, and eggs.
- 5
Stir in the cheese, salt, pepper, nutmeg, and chopped broccoli.
- 6
Place the muffin tin on the baking sheet, then ladle the egg mixture into the prepared muffin cups, filling each cup. Bake until lightly browned and set in the center, about 25 minutes.
Vitamins & minerals
Amounts for 1 serving (250 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 423 μg | 47% |
| Vitamin C | 41 mg | 45% |
| Vitamin D | 2 μg | 12% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 50 μg | 41% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 1 mg | 39% |
| Niacin | 0.4 mg | 2% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 65 μg | 16% |
| Vitamin B12 | 1 μg | 35% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 188 mg | 34% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 333 mg | 33% |
| Iron | 1 mg | 18% |
| Potassium | 336 mg | 7% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 312 mg | 45% |
| Zinc | 2 mg | 18% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.2 mg | 7% |
| Selenium | 27 μg | 48% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 11 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 232 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 12 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.2 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 403 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 432 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 82minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Broccoli and Cheddar Mini Quiches?
One serving of Broccoli and Cheddar Mini Quiches (1 serving) has 432 calories, which works out to 172 calories per 100 g. That is about 22% of a 2,000-calorie day.
Are Broccoli and Cheddar Mini Quiches high in protein?
It provides a solid 17 g of protein per serving (33% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Broccoli and Cheddar Mini Quiches keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 7% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Broccoli and Cheddar Mini Quiches?
628 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Broccoli and Cheddar Mini Quiches?
2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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