I think brunch might be my favorite meal of all time. Sometimes breakfast is just too early. And what is the quintessential brunch item? Quiche. Keep reading for my Brussel Sprout Quiche with a whole wheat/ almond flour crust if you are ready to get your brunch on!
Brussel Sprout Quiche
I adore quiche. Anytime we go on vacation, I try to find a breakfast/brunch place to have a good quiche. I love them all; ham and swiss, quiche Lorraine, Mediterranean, even just a good ol cheese quiche. Quiche are the perfect vehicle to use to recreate leftovers from the week, pack with fresh seasonal veggies from the farmers market, and use up ingredients that may go bad soon. There are no rules. You can add anything you want to a quiche and it will turn out amazing!
love obsession with quiche began when I was a freshman in high school. I was going out to brunch with a junior girl I looked up to. I was so excited that she would want to hang out with an awkward freshman like me. We went to this local cafe on a Saturday morning. It was kinda fancy with tiny bistro-style tables and french music playing in the background. It was there that I had my first taste of a quiche.
The flaky, buttery crust with the savory egg and ham mixture was a match made in heaven for my taste buds. I was in heaven. I am not a big breakfast eater, but this was a game changer. So after that amazing culinary experience, we had to get up to pay for the breakfast. Mind you, I played softball my entire life and I have a well built lower body. Heck, my nickname was BBJ (big booty Jostlyn). So, as I stand up, I step out of the way to push in my chair and I felt my booty bump something.
I hear a loud crash, dishes braking the whole 9 yards. My but had knocked over the TABLE of the couple eating next to us. Their brunches were on the floor. I was mortified. Here I am as a little freshman attempting to impress and befriend one of the most popular girls in the entire school, and my but knocked over an entire table. I quickly picked up their table, apologizing profusely, and paid for their breakfast.
Luckily, that girl was cool so we remained friends and I never returned to that restaurant, even though I loved their quiche…
Brussel Sprout Quiche
So, now that I probably made you feel better about any past embarrassing experience you may have had, let’s talk about my recipe.
Brussel sprouts seem to be a polarizing vegetable. Some people love them, some people hate them. I prefer to think that the people who hate them, have simply never had them cooked the right way before. So my recipe starts with a mixture of brussel sprouts, onion, garlic, sun-dried tomatoes, mushrooms, and spinach sauteed together. If you don’t want to make a quiche, this mix is a bomb side dish to any meal!
Once that is cooked, it goes into a pie crust that was made with Earth Balance, whole wheat flour, almond flour, and a little thyme. You then will pour over a mix of eggs and egg whites and bake until complete.
I want to tell you about my reason for picking out some of these ingredients:
- High fiber which stabilizes blood sugar levels, supports GI health, increases satiety, and lowers cholesterol.
- Full of antioxidants that protect the bodies cells from cellular oxidation and oxidative stress.
- Big source of vitamin C to promote immunity, act as an antioxidant, aid in iron absorption, and support collagen production.
- Rich source of vitamin K which helps blood to clot and can protect against bone loss. (Steer clear if you are on a blood thinning medication like Coumadin/Warfarin)
- Can reduce risk of ulcers due to the sulfur compounds supressing the bacteria, H. Pylori
- Non-dairy so it is a great option for vegans/vegetarians or those with a dairy allergy or intolerance
- It provides only 3 grams of saturated pat per tablespoon, whereas butter provides 7 grams of saturated fat. Saturated fat is the type of fat that is harmful to heart health and it should be avoided when possible.
- This vegan spread contains flax seed oil which is a rich source of omega 3 fatty acids that lower triglycerides in the blood, promote heart health, act as an anti-inflammatory and can improve inflammatory conditions such as Rheumatoid arthritis.
- It contains olive oil which is rich in oleic acid and has been shown to improve heart health and have antioxidant properties.
- It is high in protein compared to standard wheat flours; 21% by weight
- This is a good source of manganese which is a mineral that you have to get from your diet. Manganese can improve bone health when combined with other important nutrients, provide anti-oxidant properties, reduces inflamation, and stabilizes blood sugar levels.
- Source of Vitamin E which can prevent coronary heart disease, support immune function, prevent inflammation, promote eye health, and lower the risk of cancer.
- Low in Carbohydrate but contains fiber.
Keep on reading if you would like to get a recipe that incorporates all of these healthy ingredients into one delicious brunch item!
Brussel Sprout Quiche
- February 8, 2020
- 6 Slices
- 1 hr 5 min
- 378 Cals/Serving
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- 1 cup whole wheat flour
- 1 cup almond flour
- 1/3 cup earth balance vegan spread diced and cold
- 1/3 cup +2tbsp butter diced and cold
- 1 tsp thyme
- 2 tbsp ice cold water
- 4 eggs
- 4 egg whites
- 1/4 cup chopped yellow onion
- 1 pound brussel sprouts, thinly sliced
- 1/2 cup baby bella mushrooms sliced
- 2 tbsp sundried tomatoes
- 2 cups baby spinach
- 2 tsp minced garlic
- 1 tbsp olive oil
- 1 1/2 tsp salt
- pinch pepper
- 1 tsp thyme
- Step 1
- Preheat oven to 350 degrees
- Step 2
- Crust: Put all ingredients for crust except the water in a food processor
- Step 3
- Then, pulse until the butter is the size of peas
- Step 4
- Slowly stream in the ice water while pulsing the crust mixture until it forms into a ball- you may not need all of the water, or you might need more water depending on the humidity of your area.
- Step 5
- Once it comes together, dump it onto a sheet of plastic wrap and form into a disc
- Step 6
- Next, put in refrigerator to firm up while you work on the filling.
- Step 7
- Filling: In a large saute pan, heat your olive oil over medium high heat
- Step 8
- Then, put in onions and cook until translucent, about 3 minutes
- Step 9
- Next, put in sun-dried tomatoes and garlic heat until warm or about 1 minute
- Step 10
- Now, put in the brussel sprouts and baby bella mushrooms and cook until soft or about 8 minutes
- Step 11
- Toss in spinach and stir until wilted, 1-2 minutes
- Step 12
- Set mixture to the side and let cool
- Step 13
- In a bowl, crack your eggs and scramble with the egg whites until uniform mixture. (you can use all whole eggs, but this will up the calorie and cholesterol content- or you can use all whites which will decrease calorie and cholesterol content)
- Step 14
- Now, back to the crust, take it out of the fridge and put on a lightly floured surface and roll out to 10 inch diameter or large enough to fill a 9″ pie dish and hang over the sides some.
- Step 15
- Lightly spray the pie dish with cooking oil and put crust into dish
- Step 16
- If it tears, just press the dough back together
- Step 17
- Once the dough is in the pie pan, cut off any overhang and you can use a fork to decorate the edges if desired
- Step 18
- Next, dip a brush in your egg mixture and brush on crust until lightly coated- this will keep the crust in tact and prevent crumbling once cooked
- Step 19
- Put empty pie crust in the oven for 10 minutes
- Step 20
- Back to the filling, stir in the cooked vegetable mixture into the egg mixture one spoon at a time to ensure the egg temperature is brought up slowly and do not start to cook.
- Step 21
- When the crust is finished, take the crust out of the oven
- Step 22
- Then pour in the filling and put back in the oven for 40 minutes or until eggs are set
- Step 23
- If the edges of the crust start to get brown during the baking process, cover the edges with a pie cover or tin foil
- Step 24
- Once the filling is cooked, remove the quiche from the oven and cool for 10 minutes before cutting into and serving
Nutrition Facts for Brussel Sprout Quiche:
- 378 calories
- 26 Grams Total Fat (11 Gm saturated)
- 760 mg Sodium
- 26.5 Grams Total Carbohydrate
- 4.6 Grams Fiber
- 3.1 Grams Sugar
- 12.7 Grams Protein
- Vitamin D 51%
Check out another awesome breakfast recipe here.