Bariatric High-Protein Tofu & Broccoli Quiche Recipe – Low-Carb & Post-Op Friendly Breakfast

Introduction

If you’ve ever craved a comforting, savory breakfast that doesn’t derail your bariatric meal plan, this Bariatric High-Protein Tofu & Broccoli Quiche Recipe is about to become your new favorite. I remember the first time I attempted a low-carb quiche after surgery — I was longing for something fluffy, savory, and satisfying, but still gentle on my system. Most traditional quiches are heavy on cheese, cream, and pastry, which can be tough for post-op eaters. This recipe solves that problem beautifully. With protein-packed tofu, tender broccoli, and a light seasoning, it’s a quiche that feels indulgent but is perfectly suited for bariatric eaters.

This quiche is ideal for anyone who wants a high-protein breakfast, post-op friendly meal, or even a make-ahead option for busy mornings. The flavors are fresh and comforting, the texture is silky yet firm, and it’s easy to portion for meal prep. Whether you’re easing back into solid foods or just looking for a healthy, protein-rich start to your day, this quiche delivers.

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Why You’ll Love This Recipe

• 🥦 Packed with nutrients: Broccoli provides fiber, vitamins, and antioxidants.
• 💪 High in protein: Tofu ensures you get a filling, muscle-friendly meal.
• 🍳 Post-op friendly: Gentle on your digestive system.
• ⏱️ Quick prep: Simple ingredients and minimal hands-on time.
• 👪 Family-friendly: Even non-bariatric eaters will love it.

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My Personal Experience

I’ll never forget the first time I made this quiche. I had just started reintroducing solid foods after surgery, and the idea of eggs or heavy cream felt daunting. Using tofu as the protein base was a game-changer. It created a creamy texture without excess fat, and the broccoli added a subtle crunch that made each bite satisfying. I served it for brunch one weekend, and my family couldn’t believe it was low-carb and post-op friendly. It was a moment of pride — finally, a recipe that ticked all the boxes: safe for my diet, easy to digest, and genuinely delicious.

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Required Equipment

Oven-Safe Skillet or Baking Dish

Needed to cook the quiche evenly in the oven. A non-stick skillet works well to avoid sticking and easy cleanup.

Mixing Bowl

For whisking the tofu, eggs, and seasonings together. You can use any medium-sized bowl that comfortably holds all your ingredients.

Blender or Immersion Blender

Optional, but highly recommended for a smoother, creamier texture in your tofu mixture.

Spatula

For folding in the broccoli and scraping the mixture into the baking dish. A silicone spatula works best to avoid scratching surfaces.

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Ingredients & Substitutions

• Firm tofu (400g): Provides high protein with a creamy texture. Can substitute with silken tofu for a softer quiche.
• Eggs (3 large): Helps bind the quiche and add richness. Egg substitute: 1/2 cup unsweetened Greek yogurt for each egg.
• Broccoli florets (1 cup, steamed): Adds fiber, vitamins, and texture. Substitute with spinach or zucchini for variation.
• Unsweetened almond milk (1/4 cup): Keeps the quiche light and low-calorie. Substitute: skim milk or coconut milk.
• Garlic powder (1/2 tsp): Adds subtle flavor without heaviness.
• Onion powder (1/2 tsp): Enhances depth of flavor.
• Salt (1/4 tsp) & Pepper (1/4 tsp): Essential for taste; adjust to preference.
• Optional: Nutritional yeast (2 tbsp): Adds a cheesy flavor without dairy. Can be skipped if unavailable.

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How to Make Bariatric High-Protein Tofu & Broccoli Quiche

Step 1: Preheat the Oven

Preheat your oven to 180°C (350°F). Lightly grease your skillet or baking dish to prevent sticking.

Step 2: Prepare Broccoli

Steam 1 cup of broccoli florets until tender but still vibrant green. Avoid overcooking to preserve nutrients and texture.

Step 3: Blend the Tofu Mixture

In a mixing bowl, combine tofu, eggs, almond milk, garlic powder, onion powder, salt, and pepper. Blend until smooth using a hand blender or regular blender. Don’t over-blend; you want a silky mixture, not watery.

Step 4: Combine with Broccoli

Fold the steamed broccoli gently into the tofu mixture. Ensure florets are evenly distributed. Don’t crush the broccoli; you want texture in every bite.

Step 5: Bake the Quiche

Pour the mixture into the prepared baking dish. Bake in the preheated oven for 25–30 minutes or until the top is lightly golden and the center is set. A knife inserted in the center should come out clean.

Step 6: Cool and Serve

Allow the quiche to cool for 5–10 minutes before slicing. This helps it firm up and makes serving easier. Don’t worry if the edges brown slightly — it adds flavor!

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Common Mistakes to Avoid

• Overcooking the broccoli: results in mushy texture.
• Using soft tofu instead of firm: may lead to a runny quiche.
• Skipping the blending step: can leave uneven texture.
• Baking at too high a temperature: may crack the quiche or brown unevenly.

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Pro Tips for Best Results

• Use firm tofu for the ideal texture.
• Steam vegetables just until tender to retain nutrients.
• A touch of nutritional yeast mimics cheesy flavor without dairy.
• Let the quiche cool slightly before slicing for clean portions.

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Bariatric Nutrition & Strategy

This quiche is high in protein and low in carbs, making it perfect for post-op and bariatric eaters. Tofu is easy to digest and provides essential amino acids, while broccoli offers fiber without being too heavy. Pair it with a light side of fresh fruit or a small protein shake for a complete breakfast that keeps you full.

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Variations You Can Try

• Spinach & Feta: Substitute broccoli with spinach and add a small amount of feta for flavor.
• Zucchini & Bell Pepper: Adds color and extra vitamins without increasing carbs.
• Mushroom Medley: Sauté mushrooms lightly before folding in for earthy flavor.

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Tips for This Recipe

• Slice into small portions for easy meal prep.
• Serve warm with a side of low-sugar salsa or avocado slices.
• Store leftovers in airtight containers for up to 3 days in the fridge.

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Optional Additions

• Chopped herbs like parsley or chives for freshness.
• A sprinkle of paprika for color and subtle flavor.
• Small cubes of cooked chicken for added protein if not strictly vegetarian.

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Serving Ideas

• Great for a solo breakfast or family brunch.
• Perfect for meal prep — slice and refrigerate for grab-and-go mornings.
• Serve with a small salad for a light lunch alternative.

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Storage Recommendations

• Fridge: 3–4 days in an airtight container.
• Freezer: Up to 1 month. Thaw overnight and reheat gently.
• Reheating: Microwave or oven at 160°C (325°F) until warm. Avoid overcooking.

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Frequently Asked Questions (FAQ)

Q1: Can I freeze this quiche?
Yes, wrap tightly and freeze for up to one month. Thaw overnight in the fridge before reheating.

Q2: Can I use silken tofu instead of firm?
Silken tofu can work, but the quiche will be softer and less firm. Firm tofu is ideal for structure.

Q3: Is this recipe suitable for post-op bariatric patients?
Yes, it’s high in protein, low-carb, and gentle on the digestive system.

Q4: Can I add cheese?
Yes, but keep it minimal to maintain low-fat, low-calorie profile suitable for bariatric meals.

Q5: Can this be cooked in an air fryer?
Yes, use a small oven-safe pan and air fry at 160°C (320°F) for 20–25 minutes.

Q6: Can I add other vegetables?
Absolutely — peppers, zucchini, or spinach are all excellent additions.

Q7: How do I prevent the quiche from sticking?
Grease your pan well or use parchment paper to ensure easy release.

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Nutritional Breakdown (Per Serving)

• Calories: 180 kcal
• Protein: 18 g
• Fat: 8 g
• Total Carbs: 8 g
• Fiber: 3 g
• Net Carbs: 5 g
• Sugar: 2 g
• Sodium: 220 mg

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Recipe Snapshot

• Prep Time: 10 min
• Cook Time: 30 min
• Total Time: 40 min
• Course: Breakfast / Brunch
• Cuisine: Bariatric-Friendly / Low-Carb
• Servings: 4
• Calories (per serving): 180 kcal