Recipe: Quiche with a Potato Crust
This amazing high protein breakfast is not only packed full of protein it also has cruciferous vegetables, fiber and is high in flavour!
If you are getting bored of scrambled eggs or smoothies for breakfast this is a great option. If you are single or a couple this would last you for a the week or a few mornings. If you wanted this for your family, I would double the recipe and use a long baking dish (11 x 17).
This does take a bit of preparation. It is definitely a Saturday or Sunday endeavor. It’s worth it though and quite easy. It just needs to be done in steps.
This recipe is ideal for women in Menopause transition for a few reasons: it is high in protein, has cruciferous vegetables which are great for our liver, high in glucosinolates which have anti-inflammatory and anti-oxidant properties, high in Vitamin K and some B vitamins. All of which is beneficial to some of our body systems that are affected during Menopause Transition.
If you are sensitive or intolerant to dairy, this isn’t for you. Sorry for that but I will share a plant based recipe soon to make up for it!
So let’s get into the details:
INGREDIENTS:
Potato crust-
4 medium white potatoes (I kept the skin on)
2 tbsp olive or avocado oil
Filling-
500 gm cottage cheese (I have used regular and pressed. I find pressed gets rid of some liquid and makes it more solid, less fluffy)
3/4 cup shredded cheese of choice (I used grass fed white sharp cheddar)
4 eggs beaten
3 tbsp parmesan cheese
3/4 cup chopped broccoli
3/4 cup chopped cauliflower
1 roasted red pepper chopped
1/2 medium onion chopped
DIRECTIONS:
Pre-heat oven to 450 degrees.
Shred potatoes a couple hours before making the filling. Once shredded place on paper towel and cover with a cloth and then a book to press out moisture. You can also put in a large bowl, cover with paper towel and then a plate with something heavy on top. You will have to mix the potato periodically to ensure all the moisture gets pressed out.
Once the moisture is out (I let it sit with a lot of paper towel for a couple of hours to avoid too much water after cooking) mix in 2 tbsp of oil and add sea salt and pepper if you desire.
Oil the 8 x 8 baking pan then press the potato into the pan on the bottom and along the sides evenly.
Put in the oven for 25-30 minutes (until golden brown).
Lower temperature in oven to 350 degrees.
While it is in the oven, mix the filling ingredients until well combined.
Slowly add mixture on top of potato crust.
Put in the oven again for 35-40 minutes. It should be set in the middle.
Let sit for at least 30 minutes. If you dig in right away there will be some liquid.
Tips:
You can slightly steam the broccoli and cauliflower to lower the chances of liquid during cooking. Don’t steam too long or they will be mushy.
You can add other vegetables or switch out roasted red peppers with regular peppers.
I hope you enjoy this as much as I do. Having a library of breakfast recipes are crucial for variety and ensuring you are getting a nutritious start to your day.
If you have any questions, please message me at carmen@carmenshawn.com
I would love to chat. If you have any great high protein breakfast ideas, please share them with me! I’m always looking for ideas.
To your health, Carmen