Crustless Spinach Quiche Low Fat
Light, satisfying, and packed with wholesome flavors, this Crustless Spinach Quiche is the ultimate low-fat breakfast or brunch centerpiece. Made with protein-rich eggs and egg whites, fresh spinach, and creamy low-fat mozzarella, this recipe offers a healthier twist on a classic quiche without sacrificing flavor. With no crust to worry about, this dish is naturally low in carbs and gluten-free, making it ideal for a range of dietary needs. A quick sauté of onion and garlic adds an aromatic depth, while a hint of salt and black pepper perfectly seasons the silky, cheesy filling. Ready in under an hour and easy to prepare, this quiche is perfect for meal prepping or serving at a weekend gathering. Enjoy it warm or at room temperature for a nutritious and guilt-free treat!
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Recipe Information
Ingredients
- 4 cups Fresh spinach
- 4 large Eggs
- 4 large Egg whites
- 1 cup Low-fat milk
- 1 cup Low-fat shredded mozzarella cheese
- 1 small Onion, finely chopped
- 2 cloves Garlic, minced
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 teaspoon Olive oil or cooking spray
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a 9-inch pie dish with olive oil or cooking spray.
Heat a large skillet over medium heat and add the olive oil. Sauté the finely chopped onion and minced garlic for 2-3 minutes, or until fragrant and translucent.
Add the fresh spinach to the skillet and cook for 2-3 minutes, stirring, until wilted. Remove the skillet from heat and set aside to cool slightly.
In a large mixing bowl, whisk together the eggs, egg whites, and low-fat milk until well incorporated. Season with salt and black pepper.
Stir the cooked spinach mixture and shredded mozzarella cheese into the egg mixture, ensuring all ingredients are evenly combined.
Pour the mixture into the prepared pie dish and spread it out evenly.
Place the dish in the preheated oven and bake for 35-40 minutes, or until the quiche is set in the center and lightly golden on the top.
Remove the quiche from the oven and let it cool for 5-10 minutes before slicing and serving.
Serve warm or at room temperature. Enjoy!
Nutrition Facts
Calories |
1162 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.8 g | 83% | |
| Saturated Fat | 35.2 g | 176% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 891 mg | 297% | |
| Sodium | 3436 mg | 149% | |
| Total Carbohydrate | 37.2 g | 14% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 24.2 g | ||
| Protein | 119.7 g | 239% | |
| Vitamin D | 6.6 mcg | 33% | |
| Calcium | 2273 mg | 175% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 796 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
