Low Fat Spinach and Feta Quiche
Elevate your brunch game with this delectable Low Fat Spinach and Feta Quiche, a lighter take on a classic favorite that's big on flavor but easy on calories. Made with a wholesome whole wheat crust, this quiche is packed with nutrient-rich fresh spinach and the creamy, tangy goodness of low-fat feta cheese. A blend of eggs, egg whites, and low-fat milk creates a silky, custard-like filling, while a touch of garlic, onion, and optional herbs like dill or basil add layers of delicate, aromatic flavor. Perfect for a weekend brunch, a light lunch, or even meal prep, this quiche is baked to golden perfection in under an hour for a hearty, satisfying dish that's as nourishing as it is delicious. Whether served warm or at room temperature, it's a crowd-pleaser that celebrates healthy eating without compromising taste.
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Recipe Information
Ingredients
- 1 premade crust whole wheat pie crust
- 4 cups fresh spinach
- 3 ounces low fat feta cheese
- 3 pieces large eggs
- 2 pieces large egg whites
- 1 cup low fat milk (1%)
- 1 small, finely chopped onion
- 2 cloves, minced garlic
- 1 teaspoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 teaspoon herbs (optional, such as dill or basil)
Instructions
Preheat your oven to 375°F (190°C). Place the premade whole wheat pie crust in a 9-inch pie dish. If needed, prick the bottom with a fork to prevent bubbling.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook for 3-4 minutes until softened. Stir in the garlic and cook for another 30 seconds until fragrant.
Add the fresh spinach to the skillet, stirring occasionally until wilted (about 3-4 minutes). 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 the mixture with salt, pepper, and optional herbs for added flavor.
Evenly spread the cooked spinach mixture over the bottom of the pie crust. Sprinkle the crumbled feta cheese on top of the spinach.
Pour the egg mixture over the spinach and feta, ensuring that it is evenly distributed throughout the pie dish.
Transfer the quiche to the preheated oven and bake for 35-40 minutes, or until the filling is set and the top is lightly golden. A knife inserted into the center should come out clean.
Remove the quiche from the oven and let it cool for 5-10 minutes before slicing. Serve warm or at room temperature.
Nutrition Facts
Calories |
1336 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.4 g | 89% | |
| Saturated Fat | 20.6 g | 103% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 616 mg | 205% | |
| Sodium | 3151 mg | 137% | |
| Total Carbohydrate | 111.6 g | 41% | |
| Dietary Fiber | 14.7 g | 52% | |
| Total Sugars | 23.9 g | ||
| Protein | 68.9 g | 138% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 1019 mg | 78% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 1207 mg | 26% | |
*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.
