When you just have spinach, eggs, and cheese in the fridge, what can you make to eat? A crust-less quiche of course! I like this quiche idea because it is so easy, doesn’t cost much to make, and will keep in the fridge for breakfast the next morning… and because it is a healthy version of a quiche.
I didn’t really measure the ingredients, but it turned out just fine.
Crust-less Spinach Quiche
- 1/2 Cup Egg Whites
- 2 Eggs
- 1, 10 oz. package frozen spinach, defrosted and squeezed dry
- 1/4 Cup Skim Milk
- 2/3 Cup Fat Free or Low fat Ricotta
- 1 Cup Reduced Fat Sharp Cheddar Cheese, grated
- 1 Tbsp. Mrs. Dash Garlic Seasoning
- 1 tsp. Minced Garlic
- 1 tsp. Red Pepper Flakes
- Salt and Pepper
- Preheat oven to 375 F. Coat a 9-inch pie baking dish with nonstick spray.
- Beat eggs together with milk. Stir together spinach, seasonings, and ricotta. Stir egg mixture into spinach mixture. Add 2 Tbsp. of the cheddar cheese.
- Pour mixture into pie dish. Top with reserved cheddar cheese.
- Bake 50 minutes.
Nutrition Facts: (1 Serving is 1/4 of the quiche) 193 calories, 18.5 g protein, 10.5 g fat, 5.5 g saturated (from the eggs and cheese), 6.4 g carbohydrate, 2 g fiber, 36% DV Calcium, 160% DV Vitamin A, 56% DV riboflavin, 30% DV Iron.
This is an excellent way to get your veggies, and a high quality source of protein. It is an excellent source of calcium, vitamin A, riboflavin, and iron! This recipe is also a good way to cut saturated fat from traditional quiche recipes. Even though about half the fat comes from saturated fat, this mostly comes from eggs and cheese naturally, and it is a step down from even higher fat recipes.