Low-Cal Quiche
A light, nutritious quiche featuring spinach, mushrooms, and Swiss cheese, perfect for a healthy breakfast or brunch. It’s low in calories but rich in flavor.
Ingredients
Instructions
- Beat together eggs and egg whites in a bowl.
- Stir in low-fat cottage cheese, chopped spinach, drained mushrooms, chopped onion, and shredded Swiss cheese.
- Spray an 8-inch pie plate with nonstick spray and pour in the mixture.
- Bake in a 350°F oven for 30 minutes until set and golden.
Tips & Substitutions
For added flavor, consider incorporating herbs like thyme or dill into the mixture. If you prefer a vegetarian option, you can swap out the Swiss cheese for a dairy-free alternative or use feta for a tangy twist. To save time, pre-chopped frozen spinach works well, just ensure it's fully thawed and drained to avoid excess moisture.
Serving Suggestions
Serve this Low-Cal Quiche with a light salad for a refreshing meal. A simple mixed greens salad with a vinaigrette pairs beautifully, enhancing the flavors without adding too many calories. For a heartier option, consider serving it alongside roasted vegetables or whole grain toast for a satisfying breakfast or brunch.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place individual slices in the microwave for about 30-60 seconds, or reheat in a preheated oven at 350°F for 10-15 minutes until warmed through. This dish can also be enjoyed cold.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Cal Quiche contains roughly 345 calories, with 22g protein, 32g carbohydrates, and 15g fat. It is an excellent source of vitamin D (79% of the Daily Value), protein (44% of the Daily Value), and calcium (29% of the Daily Value), and a good source of potassium. At about 345 calories per serving, it is a lighter, protein-rich choice.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh spinach instead of frozen?
Yes, fresh spinach can be used in place of frozen. Simply sauté about 2 cups of fresh spinach in a pan until wilted, then drain excess moisture before adding it to the egg mixture. This will give your quiche a fresh flavor and vibrant color.
Is there a way to make this quiche crustless?
Absolutely! This recipe is already crustless, making it a low-carb option. Simply pour the filling into a greased pie plate and bake as instructed. If you do prefer a crust, consider using a pre-made option like Perfection Pie Crust for convenience.
Can I add other vegetables to the quiche?
Definitely! Feel free to add other vegetables like bell peppers, zucchini, or tomatoes. Just make sure to sauté any high-water content veggies beforehand to prevent the quiche from becoming soggy. This flexibility allows you to customize the recipe to your taste, making it a great choice for any meal.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).