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broccoli tuna quiche recipe

Seaside Crustless Broccoli Tuna Quiche

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This creamy, protein-packed crustless quiche combines tender broccoli and flaky tuna in a velvety cheese sauce. Perfect for busy weeknights, this simple dish transforms everyday ingredients into a satisfying meal with minimal cleanup required.
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Prep Time 15 minutes
Cook Time 55 minutes
Total Time 1 hour 10 minutes
Servings: 6 people
Course: Main Course
Cuisine: American
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 3 1/2 cups milk
  • 6 tablespoons butter or margarine
  • 1/2 cup all-purpose flour
  • 1 teaspoon salt
  • 1 tablespoon lemon juice
  • 1 can tuna drained and flaked (oil or water-packed)
  • 900 g frozen broccoli about 2 pounds
  • 1/3 cup grated yellow cheese cheddar works well

Equipment

  • Medium pot
  • Glass baking dish
  • Colander

Method
 

  1. Cook the frozen broccoli in lightly salted water until tender but still firm. Rinse under cold water to stop the cooking process and preserve the color, then drain thoroughly.
  2. Preheat your oven to 350°F (175°C).
  3. In a medium pot, melt the butter over medium heat. Add the flour and stir constantly to create a roux.
  4. Gradually add the milk while continuing to stir, allowing the mixture to thicken into a smooth sauce.
  5. Add salt, grated cheese, and lemon juice to the sauce. Stir until the cheese has melted completely and everything is well combined.
  6. Remove from heat and gently fold in the drained broccoli and flaked tuna.
  7. Pour the mixture into an ungreased glass baking dish. Cover and bake for 35 minutes.
  8. Remove the cover and continue baking for another 10-20 minutes until the top is golden and bubbling.
  9. Let rest for about 5 minutes before serving to allow the quiche to set.

Nutrition

Calories: 320kcal

Notes

This versatile quiche can be adapted to suit your taste preferences. Try using fresh broccoli instead of frozen, or substitute the tuna with cooked salmon or chicken. Different cheeses like Swiss or Gruyère work beautifully in this recipe. For a gluten-free version, replace the flour with half the amount of cornstarch.
Leftovers can be refrigerated for up to 3 days and reheated in the microwave or oven. This quiche also tastes delicious served cold, making it perfect for picnics or packed lunches.

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