Serving Size: Serves 8 | Prep time: 20min | Cook Time: 52min
This crustless vegetarian spinach quiche is the perfect low-calorie breakfast with only 140 calories per slice! This easy quiche recipe requires only 20 minutes of hands on time, and is chock-full of brain and eye healthy nutrients. It comes together in three simple steps 1) Sauté all the veggies. 2) Mix together your eggs, milk, spices and cheese. 3) Pour all the veggies in the quiche pan then top it with the egg mixture and violá! You are ready to bake your crustless quiche!
- 1 tablespoon extra virgin olive oil
- 2 garlic cloves minced
- 1/2 yellow onion diced small
- 8 ounces mini portabella mushrooms sliced
- 5 cups spinach
- 4 large eggs
- 4 egg whites
- 3/4 cup swiss cheese
- 3/4 cup milk
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- Preheat the oven to 350 degrees. Spray a nine inch quiche dish with cooking spray and set aside.
- In a large skillet, heat the olive oil. Then add the garlic, onion, and mushrooms. Cook, sautéing until the mushrooms are soft. About 5 minutes.
- Add in the spinach and stir until wilted. About two minutes. Remove from the heat and set aside.
- In a large bowl whisk together the eggs, egg whites, milk, salt, pepper, and cheese.
- Pour the vegetables into the quiche dish. Add the egg mixture over the top. Bake for 40 minutes or until the edges start to pull away from the side of the dish and the middle has just a slight jiggle to it.
This week we’re on the topic of eye health—if you haven’t read the article yet, definitely take a few minutes to read it!
This vegetarian spinach quiche recipe is a great source of nutrients for your brain, body and especially your eyes! To start—did you know that eggs are packed full of vital nutrients? So much so, that they could be thought of as natures multivitamin. One egg alone contains a substantial amount of your daily vitamins including vitamins B-12, B-2, B-5, A, selenium, calcium, iron, potassium, zinc, lutein, zeaxanthin and several others. Check out this article on ‘6 reasons why eggs are the best for your health’ if you’re interested in reading more about them.
Additionally, this vegetarian quiche recipe is loaded with spinach, which is one of the best possible sources of lutein and zeaxanthin—two key carotenoids for eye health. Because the human body is unable to make lutein and zeaxanthin, you must get these nutrients from foods like eggs and green leafy vegetables or supplementation. The average person doesn’t consume enough of the recommended amounts which ranges from 6-20 mg per day. Which leads to an interesting fact about spinach. 1 Cup cooked spinach = 20.4 mg of lutein while 1 Cup raw spinach = 3.7 mg of lutein. So if you’re trying to increase your nutrient intake for your eye health, cooked spinach is the way to go!