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This delicious and healthy crustless spinach quiche is free from common high-fat and high-calorie ingredients. Skip the butter, refined flour, bacon and cream for a guilt-free meal with plenty of nutrients, minus the artery-clogging saturated fat.
Quiche has been the butt of many jokes, and unfortunately, was given a bad reputation by the 1982 book, “Real Men Don’t Eat Quiche”. However, quiche can be a delicious and healthy dish. Rich in protein and full of vegetables, this crustless spinach quiche can be part of your breakfast, lunch, or dinner! Give it a taste – you won’t be disappointed!
Ingredients, tips and substitutions
Here’s what you will need to make this healthy quiche recipe.
- Spinach: For the very best flavor, I recommend using fresh baby spinach. Frozen spinach is a good substitute; just let it defrost per package instructions and squeeze out liquid as described in the recipe below.
- Eggs: A great source of protein, rich in vitamins, minerals and antioxidants. You may have shied away from eggs because you’ve read that they are high in cholesterol. While more research is needed, current science shows that they might not raise blood cholesterol levels as much as foods high in saturated or trans fats. Eating a few eggs a week as part of an overall healthy diet is safe.
- Milk: I like to use grass-fed organic milk as it is proven to be healthier than conventional milk. For me, 2% milk provides a nice balance between full fat milk and a watery 0% milk. If you need to avoid dairy, use an unsweetened plant milk instead.
- Swiss and Parmesan cheese: Swiss for its buttery flavor and its melting quality. Parmesan because a small amount packs a punch of flavor. As substitutes, you could use another good melting cheese such as Gruyere, Cheddar, Emmental, Monterey jack, Provolone etc. And in lieu of Parmesan, use Pecorino Romano, Asiago or Grana Padano.
- Onion and garlic: add a rich sweetness to the quiche. You could use shallots instead of onion for more subtle taste.
- Thyme: contributes an earthy flavor.
- Olive oil: the base of Mediterranean Diet cooking!
How to make a healthy quiche
For the first step, place spinach in a steamer basket over boiling water. Cover and let it wilt for a couple minutes, then rinse under cold water and squeeze out liquid. Coarsely chop the spinach and set aside.
Next, in a skillet, sauté onions until lightly browned. Add garlic and thyme, salt and pepper. Combine with the spinach and mix everything together. Remove from the heat.
Finally, mix together eggs and milk in a bowl. Add the spinach and onion mixture, followed by the cheese. Pour into your baking dish, and off it goes into a 350°F oven for 40 to 45 minutes!
Eat warm, at room temperature or even cold! Add a piece of whole grain toast or a salad to complete your meal, et voilà!
You can make this quiche your own by adding ingredients of your choice such as mushrooms, red bell pepper, or other vegetables. You can also experiment with different cheeses for a unique flavor or texture. There are endless possibilities. Try this delicious quiche today!
Try these other delicious recipes
Farfalle pasta with mushrooms and spinach
Healthy Eggplant Parmesan Recipe
Somewhere over the rainbow there’s a salad
Crustless spinach quiche
Equipment
Ingredients
- 12 oz fresh baby spinach
- 1 tbsp extra virgin olive oil
- 1 medium onion finely chopped
- 1 clove garlic minced
- 1 tsp fresh thyme leaves; coarsely chopped or 1/2 teaspoon dried thyme
- 4 eggs
- 3/4 cup low-fat milk
- 2 oz Swiss cheese; grated 1/2 cup
- 1 oz freshly grated Parmesan cheese 1/4 cup
- 1/2 tsp kosher salt divided
- fresh ground black pepper to taste
Instructions
- Preheat the oven to 350°F.
- Place a steamer basket in a large pot and add 1" of water. Steam the spinach for 2 to 3 minutes, until wilted. Place in a strainer and rinse briefly with cold water.
- Squeeze out excess liquid and chop medium-fine.
- Heat olive oil over medium heat in a large, heavy skillet and add the onion. Cook, stirring often, until it is tender and beginning to color, about 8 minutes.
- Add garlic, thyme, 1/4 tsp salt and some fresh ground pepper. Cook another minute.
- Add chopped spinach and stir together. Remove from the heat.
- Whisk the eggs in a large bowl. Add 1/4 tsp salt and whisk in the milk.
- Stir in the onion and spinach mixture.
- Add the cheeses and combine.
- Scrape into the tart pan. Place in the oven and bake 40 to 45 minutes, until tart is set and beginning to color on the top. Remove from the heat and allow to cool for at least 15 minutes before cutting.
- Serve warm or room temperature.
