Low Fat Mushroom Quiche
Elevate your brunch game with this irresistible Low Fat Mushroom Quiche, a perfect balance of wholesome flavor and guilt-free indulgence. This lightened-up version features a pre-made reduced-fat pie crust filled with a savory blend of sautéed button mushrooms, tender spinach, and creamy onions seasoned with a hint of nutmeg and black pepper. Bound together by a mixture of eggs, egg whites, and low-fat milk, this quiche is crowned with a sprinkle of reduced-fat cheddar for a delectable finish. Quick to prepare and baked to golden perfection, it’s a nutritious yet satisfying option ideal for breakfast, lunch, or a light dinner. Packed with lean protein and fresh vegetables, this quiche is where comfort meets health. Serve it warm or at room temperature for an effortlessly elegant dish! Perfect for those searching for low-fat meal ideas or easy-to-make mushroom recipes.
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Recipe Information
Ingredients
- 1 piece Pre-made reduced-fat pie crust
- 1 as needed Olive oil spray
- 250 grams Button mushrooms, sliced
- 1 piece Medium onion, finely chopped
- 100 grams Fresh spinach leaves, chopped
- 3 large Eggs
- 2 large Egg whites
- 180 ml Low-fat milk
- 50 grams Reduced-fat cheddar cheese, grated
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Nutmeg
Instructions
Preheat the oven to 180°C (350°F).
Place the pre-made reduced-fat pie crust into a 9-inch quiche or pie dish. Trim any excess crust from the edges, and prick the bottom of the crust slightly with a fork.
Place the crust in the preheated oven and bake for 10 minutes. Remove from oven and set aside to cool.
Heat a non-stick skillet over medium heat and lightly spray with olive oil spray.
Add the chopped onion to the skillet and sauté for 2-3 minutes until translucent.
Add the sliced mushrooms and continue to cook, stirring occasionally, until the mushrooms release their moisture and start to brown, about 5 minutes.
Stir in the chopped spinach leaves and cook for another 2 minutes or until the spinach is wilted. Remove from heat and set aside to cool slightly.
In a large mixing bowl, whisk together the eggs, egg whites, and low-fat milk. Season with salt, black pepper, and nutmeg.
Stir in the mushroom, onion, and spinach mixture into the egg mixture. Mix well to combine.
Pour the filling into the pre-baked crust and sprinkle the grated reduced-fat cheddar cheese evenly over the top.
Bake in the preheated oven for 30-35 minutes or until the quiche is set and the top is lightly golden brown.
Allow the quiche to cool for a few minutes before slicing. Serve warm or at room temperature.
Nutrition Facts
Calories |
1439 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.0 g | 82% | |
| Saturated Fat | 19.5 g | 98% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 599 mg | 200% | |
| Sodium | 2958 mg | 129% | |
| Total Carbohydrate | 142.2 g | 52% | |
| Dietary Fiber | 12.9 g | 46% | |
| Total Sugars | 31.1 g | ||
| Protein | 70.2 g | 140% | |
| Vitamin D | 5.9 mcg | 29% | |
| Calcium | 851 mg | 65% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 1999 mg | 43% | |
*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.
