Low Sodium Spinach and Feta Quiche
Elevate your brunch or dinner table with this Low Sodium Spinach and Feta Quiche, a wholesome twist on the classic recipe. Perfect for those watching their sodium intake, this quiche features a flaky homemade crust made from scratch, paired with a savory filling of fresh spinach, creamy unsalted feta, and aromatic garlic and onions sautéed to perfection. The rich custard, made with eggs and almond milk or low-fat milk, is delicately spiced with black pepper and optional nutmeg for a flavorful, low-sodium delight. Ready in just over an hour, this nutrient-packed quiche is ideal for feeding a crowd and pairs beautifully with a fresh side salad or fruit. Perfectly golden and satisfying, it’s a must-try for health-conscious food lovers!
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Recipe Information
Ingredients
- 1.25 cups All-purpose flour
- 0.5 cups Unsalted butter, chilled and diced
- 2 tablespoons Cold water
- 4 cups Fresh spinach, chopped
- 0.5 cups Unsalted feta cheese, crumbled
- 3 pieces Large eggs
- 1.25 cups Unsweetened almond milk (or low-fat milk)
- 0.5 cups Onion, finely chopped
- 2 cloves Garlic, minced
- 0.25 teaspoons Ground black pepper
- 0.125 teaspoons Ground nutmeg (optional)
- 1 teaspoon Olive oil
Instructions
Preheat your oven to 375°F (190°C).
In a large mixing bowl, combine the all-purpose flour and unsalted butter. Use a pastry cutter or your fingers to mix until the texture resembles coarse crumbs.
Gradually add cold water, 1 tablespoon at a time, and mix until the dough comes together. Form the dough into a disk, wrap in plastic wrap, and refrigerate for at least 15 minutes.
While the dough chills, heat olive oil in a skillet over medium heat. Add the chopped onion and cook for 2-3 minutes until translucent.
Add the minced garlic and chopped spinach to the skillet. Cook until spinach is wilted, about 2-3 minutes. Remove from heat and set aside.
In a mixing bowl, whisk together the eggs, almond milk (or low-fat milk), black pepper, and nutmeg (if using).
Roll out the chilled dough on a floured surface to fit a 9-inch pie dish. Transfer the dough to the dish, trimming any excess. Poke the bottom with a fork to prevent bubbling.
Layer the spinach mixture and crumbled feta cheese evenly inside the crust.
Pour the egg mixture over the spinach and feta, ensuring it spreads evenly.
Place the quiche in the preheated oven and bake for 35-40 minutes, or until the center is set and the crust is golden brown.
Remove from the oven and let cool for 10 minutes before slicing and serving.
Nutrition Facts
Calories |
2177 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 154.6 g | 198% | |
| Saturated Fat | 84.5 g | 422% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 916 mg | 305% | |
| Sodium | 660 mg | 29% | |
| Total Carbohydrate | 143.8 g | 52% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 9.5 g | ||
| Protein | 60.5 g | 121% | |
| Vitamin D | 8.8 mcg | 44% | |
| Calcium | 1530 mg | 118% | |
| Iron | 18.7 mg | 104% | |
| Potassium | 2187 mg | 47% | |
*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.
