Light and made with low oxalate ingredients makes this recipe for Ham And Broccoli Crustless Quiche a quick, easy and affordable meal whether for breakfast, lunch, dinner or a late afternoon snack! It is that light! After running into an unexpected ham sale at the Honeybaked Ham store I found myself looking for leftover ham recipes that were lower in oxalates.
The good news is finding a buy one, get one free sale of Honeybaked Ham and if you have never had Honeybaked Ham – in our area it is a treat for Christmas and Easter dinners due to the price – it is yummy! The two main hams brands in our area which people like for holiday dinners or a treat during the year is Honeybaked Ham and Dearborn Ham (our ham go-to brands), online and retail locations available here for Honeybaked Ham.
But I digress. This Ham And Broccoli Crustless Quiche recipe was a nice surprise!
Why Ham And Broccoli Crustless Quiche Is Low Oxalate
On the positive for low oxalates are the eggs, egg whites, broccoli, low fat cottage cheese, no crust and ham. The recipe is for one slice (and it is so tasty and light that one slice may lend itself to two slices). I use and lean on the Harvard List of low oxalates and the University of Chicago Kidney Stone resources by Dr. Fred Coe and Jill Harris for what foods are and are not low oxalate. The Harvard list is available on the University of Chicago site.
Ham is salty. Period. But can you make this a quiche with all vegetables – absolutely. It works. Replace the ham with cauliflower or make a cauliflower, broccoli and ham trio and this recipe will work. The quiche is very light due to the egg whites. I did not add salt as the ham is salty enough as is and adding in the sodium content of cottage cheese and the recipe did not need any additional salt. Of course it is always difficult to find recipes which address the low salt, low fat, low oxalate trio and usually there are other dietary concerns to consider along with the desire or necessity to eat a low oxalate diet – if this recipe fits your dietary needs then give it a try!
Onto the recipe! Serve with a low oxalate friendly salad and I will be adding this recipe to my rotation. I’m not a quiche fan per se but this recipe was very good and even I ate two slices and this is a great way to hide cottage cheese which is a calcium friendly.
** serves six **
1 cup diced ham (can use low salt ham)
1 cup broccoli florets (frozen or fresh)
4 egg whites
1/4 cup water
1 cup low fat cottage cheese
Salt and pepper to taste (or omit salt, add pepper with recipe or after)
DIRECTIONS LOW OXALATE HAM AND BROCCOLI CRUSTLESS QUICHE
- Prepare a 9 ” pie, baking dish or quiche dish with cooking spray.
- Heat oven to 375 degrees.
- Prepare your broccoli by pre cooking either in the microwave or on the stove top.
- Dice the ham while the broccoli is cooking.
- Using a large bowl, whisk the eggs, egg whites and water.
- Now add the cottage cheese and whisk with intent! You want the cottage cheese to become fairly smooth and mix in with the egg mixture.
- Pour into prepared dish. Place the broccoli and ham into the mixture.
- Bake for 30 to 35 minutes. Check at the 30 minute mark.
- As there is no crust, the top of the Ham And Broccoli Crustless Quiche will be slightly brown and the edges will be sightly brown also. Check that the quiche has set by inserting a knife or toothpick in the middle – it should come out clean.
Looking For Low Oxalate Recipe Ideas ?
As I am active on Pinterest I have been adding recipes to a Low Oxalate Food Board as I have come across recipes I think may be suitable to be easily tweaked for a low oxalate menu. Find the Pinterest Board Here to review over 200 recipes.
Dessert for chocolate lovers are always an issue when adhering to a low oxalate diet. I tweaked a recipe for Hello Dolly Bars also known as Seven Layer Bars to make the dessert a little low oxalate friendly. This is a dessert first and foremost so the bars are high in sugar – but – the bonus is a tiny square is very sweet and will satisfy a sweet tooth craving … this is my version of Low Oxalate Hello Dolly Bars with white chocolate and cornflake crust.