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Savory pie with broccoli, cheese, and pastry
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Broccoli Pie (90 g) has 162 calories. That works out to 180 calories per 100 g. It contains 17.1 g of carbs, 5.6 g of protein, 7.7 g of fat and 2.1 g of fiber. Its 34.2 µg of Vitamin K covers 29% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 slice (medium) · 90 g
162
KCAL / 90G
Carbs
17.1g
· 6% DV
Protein
5.6g
· 11% DV
Fat
7.7g
· 10% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 14% · Fat 43%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0.05 g | |
| Sodium | 297 mg | 13% |
| Total carbohydrate | 17.1 g | 6% |
| Fiber | 2.1 g | 8% |
| Protein | 5.6 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 90 g | 162 kcal |
| 1 slice (thin) | 60 g | 108 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 120 g | 216 kcal |
| 1 slice (thick) | 130 g | 234 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 1 piece (extra large) | 350 g | 630 kcal |
Calculated from 180 calories per 100 g.
Broccoli pie is a savory baked dish usually made with broccoli, cheese, and pastry or a pie crust. Some recipes bind the filling with eggs or a creamy mixture, while others layer broccoli and cheese between sheets of pastry.
To make broccoli pie, cook the broccoli until just tender and drain it well. Combine it with cheese and any binder in the recipe, add the filling to pastry or a crust, and bake until the pastry is golden and the center is set.
Yes, frozen broccoli works well in broccoli pie. Thaw it first and squeeze or drain away excess water before adding it to the filling; otherwise, moisture can make the pastry soggy and keep the center from setting properly.
Yes, briefly cook broccoli before adding it to broccoli pie, especially if the florets are large. Steaming or blanching until just tender helps it cook evenly inside the pastry; drain it thoroughly so the filling does not become watery.
Cheddar is a popular choice for broccoli pie because it melts well and has a distinct savory flavor. Feta, goat cheese, or a milder melting cheese also work; adjust added salt if the cheese is already salty.
Drain the cooked broccoli thoroughly and avoid adding a wet filling to broccoli pie. If using a pastry crust, prebaking it can help keep the base crisp. Let the finished pie rest briefly before slicing so the filling can settle.
Yes, you can make crustless broccoli pie by baking the broccoli, cheese, and egg-based filling in a greased dish. It will be more like a savory bake than a pastry pie, so check that the center is firm before serving.
Broccoli pie keeps in a covered container in the refrigerator for about 3 days. Reheat slices until hot throughout; an oven or toaster oven usually restores more crispness to the pastry than a microwave.
Yes, broccoli pie can be frozen after baking and cooling. Wrap individual slices tightly or store them in a freezer-safe container, then thaw in the refrigerator and reheat in the oven. The pastry may be less crisp after freezing.
Serve broccoli pie with a green salad, roasted vegetables, or a light soup for a fuller meal. A crisp salad with a tangy dressing balances the richness of the pastry and cheese without competing with the broccoli filling.
Vitamins
Vitamin K
34.2µg · 29% DV
Vitamin C
16.2mg · 18% DV
Vitamin A
99µg · 11% DV
Folate
40.5µg · 10% DV
Minerals
Sodium
297mg · 13% DV
Phosphorus
86mg · 12% DV
Calcium
99mg · 10% DV
Selenium
5.4µg · 10% DV
Potassium ⭐
171mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 162 calories in 1 slice (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Broccoli Pie is a savoury baked pastry filled with broccoli and typically cheese. It is a home-style pie rather than a single standardised regional recipe, and the pastry and filling can vary from one kitchen to another.
The crust turns golden and flaky, while the filling stays soft and savoury. Serve a slice warm for lunch or supper, or alongside salad as part of a lighter meal; it also works well as a make-ahead savoury bake. Broccoli brings some fibre, while pastry and cheese make it more substantial: a 100 g portion provides 180 calories. Pair it with fresh vegetables if you want a less heavy plate.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.43g
MONOUNSATURATED
2.25g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.