1 cup grated Monterey Jack or part-skim mozzarella cheese (4 ounces)
Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan (6-cup capacity) with cooking spray. Add breadcrumbs, tilting to coat bottom and sides.
Whisk eggs, milk, hot sauce, salt and pepper in a large bowl. Add bread and stir to coat. Set aside in the refrigerator.
Steam broccoli until just tender, 3 to 4 minutes. Refresh under cold water and drain well. Chop coarsely.
Heat oil in a medium nonstick skillet over medium-high heat. Add onion; cook, stirring often, until softened and light golden, 3 to 5 minutes. Add the onion mixture and broccoli to the egg mixture; stir in cheese. Pour into the prepared pan, spreading evenly.
Bake the pie until light golden and set, 45 to 50 minutes. Let cool slightly, cut into wedges and serve.
Make Ahead Tip: Prepare through step 4. Cover and refrigerate for up to 12 hours.
212 calories;12 g fat(5 g sat); 3 g fiber; 13 g carbohydrates; 13 g protein; 51 mcg folate; 147 mg cholesterol; 4 g sugars; 0 g added sugars; 1,554 IU vitamin A; 34 mg vitamin C; 243 mg calcium; 1 mg iron; 352 mg sodium; 270 mg potassium
Vitamin C (57% daily value), Vitamin A (31% dv), Calcium (24% dv)
Carbohydrate Servings: 1
Exchanges: ½ starch, 1 vegetable, 1½ medium-fat protein, 1 fat