Mushroom broccoli quiche with a brown rice crust


This quiche is a tasty, low-calorie way to get the perfect balance of complex carbs, veggies and protein. It’s also extremely low fat yet filling. I love it with Franks hot sauce for breakfast.

If you’ve got leftover rice, here’s a great way to use it up. You’ll need 2 cups of cooked rice.


1 cup uncooked brown rice (or 2 cups cooked rice)

12 oz package medium-firm or firm, silken tofu

1/3 cup nutritional yeast

1 Tbsp cornstarch or tapioca powder (I only had tapioca powder so that’s what I used)

1 Tbsp tahini

½ tsp onion powder

½ tsp turmeric

2 tsp sea salt

1 tsp dijon mustard

1 Tbsp A-1 sauce

Freshly ground pepper to taste (I used about ¼ tsp)

1 bunch asparagus cut into 1” pieces or about 2 ½ cups broccoli florets (whichever is in season)

¼ cup shallots minced

1 clove garlic minced

1 ½ cups sliced mushrooms

1 red pepper diced

Olive oil or cooking spray



Cook the brown rice in 2 cups of boiling water. The rice will take about 30 minutes to cook. You can cook the rice ahead of time. Allow it to cool slightly.

Preheat the oven to 350 and grease a 9-inch, round baking dish with the olive oil or other cooking spray.

Put the tofu, nutritional yeast, salt, pepper, Dijon mustard, tapioca powder or cornstarch, tahini, A1 sauce, onion powder, turmeric, salt and pepper in a blender and blend until smooth. You should have a thick, smooth pancake batter-like mix.

Mix about ¼ cup of this batter with the rice, then pat the rice into the greased round dish to form a crust. Bake the rice crust for 8-10 minutes and remove from the oven. Leave the oven on at 350F.

Sprinkle the shallots, broccoli or asparagus, red pepper and mushrooms over the rice crust. Pour the remaining tofu batter over top evenly and smooth out.

Bake for 60 minutes. Allow the quiche to cool for about 10 minutes before slicing and serving.


My recipe is an alteration of Susan Voisin’s original from her blog the Fat Free Vegan.



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