Broccoli Tofu Quiche
Broccoli Tofu Quiche balances a silky tofu custard with tender broccoli, sweet onion, and a hint of Dijon and nutmeg, all nestled in a flaky crust. The gentle heat of red pepper and a sprinkle of herby parsley round out the flavors, making it a satisfying option for brunch or a light dinner that feels both cozy and fresh.
- Prep20 mins
- Cook50 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Broccoli Tofu Quiche, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0.26 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 35
- Heart Health
- 65
- Metabolic
- 23
- Digestive
- 20
- Inflammatory
- 34
- Performance
- 43
- General Wellness
- 1
Preheat the oven to 400 degrees F (200 degrees C).
- 2
Bake the pie crust in the preheated oven until golden brown, 10 to 12 minutes. Set aside.
- 3
Place the broccoli in a steamer over 1 inch of boiling water. Cover and cook until tender but still firm, 2 to 6 minutes. Drain.
- 4
Heat the oil in a large skillet over medium-high heat. Sauté the onion and garlic until golden. Stir in the cooked broccoli and heat through. Set aside.
- 5
Combine the tofu, soy milk, mustard, salt, nutmeg, ground red pepper, black pepper, parsley, and Parmesan soy cheese in a blender; blend until smooth. Pour into a large bowl and stir in the broccoli mixture. Transfer the mixture to the pie crust.
- 6
Bake in the preheated oven until the quiche is set, 35 to 40 minutes. Let stand for at least 5 minutes before cutting.
- Calories 251.81 kcal Moderate 13%
- Protein 9.6 g Moderate 19%
- Carbohydrate 26.46 g 10%
- Total Fat 13.35 g Moderate 17%
- Saturated Fat 4.35 g High 22%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 6.57 mg Low Source 2%
- Sodium 268.97 mg Moderate 12%
- Dietary Fiber 2.57 g Low Source 9%
- Total Sugars 2.87 g --
- Added Sugars 0.02 g Low Source 0%
- Calcium 116.9 mg Low Source 9%
- Iron 2.64 mg Moderate 15%
- Potassium 458.96 mg Low Source 10%
- Vitamin A 50.73 mcg Low Source 6%
- Vitamin C 69.28 mg Good Source 77%
- Vitamin D 0.24 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Soy 🌱
- Wheat 🌾
- Gluten
- Mustard
- Garlic 🧄
- Onions 🧅
About This Recipe
Broccoli Tofu Quiche is made with 14 ingredients and serves 6. It takes about 1 hr 10 mins and is rated medium. Key ingredients include Black Pepper, Broccoli, Dijon Mustard, and Dried Parsley. Each serving provides about 251.81 kcal.
Recipe Questions
- What is Broccoli Tofu Quiche made of?
- The main ingredients are Black Pepper, Broccoli, Dijon Mustard, Dried Parsley, Firm Tofu. The full list of 14 is above.
- How long does it take to make Broccoli Tofu Quiche?
- About 1 hr 10 mins in total: 20 mins to prepare and 50 mins to cook.
- How many calories are in one serving?
- One serving provides about 251.81 kcal. The full nutrition breakdown is above.
- Is Broccoli Tofu Quiche easy to make?
- This recipe is rated medium, with 14 ingredients and 6 steps.
- Is Broccoli Tofu Quiche healthy?
- Broccoli Tofu Quiche has an easyChef Pro health score of 45/100. Per serving, it provides 251.81 calories and 9.6 g of protein, or 19% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 268.97 mg (12% of the Daily Value) and saturated fat at 4.35 g (22% of the Daily Value). It contains Milk, Soy, Wheat, Gluten, Mustard, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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