Spinach Quiche Recipes: Quick And Easy Healthy Recipe For Spinach Quiche

Healthy Recipes - Spinach Quiche

This is a great version of a fantastically delicious quiche - Spinach Quiche. This is a favorite offering on breakfast and brunch menus and one of my personal favorites.

This recipe is from the Everyday Gourmet Diabetes Cookbook - a cookbook I recently acquired and have been going through to find new and improved ways to cook for the prevention of diabetes.

This version of the recipe uses seasoned bread crumbs instead of a traditional crust although I changed that up a bit out of personal preference.

It also uses egg substitute for real eggs but if you wanted to add back in regular eggs you could very easily.

Overall, I think this is a wonderfully healthy recipe for an old favorite and one I will use over and over.

courtesy flickr sleepyneko
courtesy flickr sleepyneko

Food Stats

Calories = 190

Fat = 7 g

Calories from Fat = 35

Cholesterol = 5

Recipe for Spinach Quiche

Makes 8 servings

Crust Ingredients

  • Vegetable spray
  • 1 cup seasoned bread crumbs (I substitute Panko bread crumbs)
  • 1 teaspoon dried rosemary, crumbled
  • 2 tablespoons plus 2 teaspoons canola oil (or olive oil) - divided
  • 1/2 cup grated Gruyere cheese

Filling Ingredients

  • 1/2 teaspoon canola or olive oil
  • 1/2 cup finely chopped onion or shallot
  • 1 tablespoon finely chopped red bell pepper (or yellow)
  • 1/2 cup chopped mushrooms
  • 4 cups coarsely chopped spinach, leaves only (about 1/4 pound)
  • 1/4 teaspoon salt if desired
  • Pepper to taste
  • Herbs to taste
  • 3/4 cup fat-free liquid egg substitute (or 3 large eggs)
  • 1-1/2 cups nonfat evaporated milk (or use skim milk)



PREPARATION

  1. Preheat oven to 375 degrees.
  2. Make crust - Lightly coat 9-inch pie plate with vegetable spray. In small bowl, combine bread crumbs, herbs and 2 tablespoons canola oil. Press this mixture evenly across the bottom and up the sides of pie plate. Spray lightly with vegetable spray, cover with waxed paper and place a second pie plate over the waxed paper. Press down firmly to compact the crust. Remove the top pie plate and wax paper.
  3. Sprinkle crust with grated cheese and set aside.
  4. Filling: In large skillet, heat canola oil over medium-high heat. Sauté onion, pepper, and mushrooms for 5 minutes or until onion and mushrooms begin to soften.
  5. Add spinach, salt, pepper, and sauté just until spinach begins to wilt - about 3 minutes. Spread spinach, mushroom, etc. mixture over the cheese in pie plate.
  6. Whisk together egg substitute and milk - pour the liquid over the spinach mixture.
  7. Bake for 45 minutes or until a knife inserted in center comes out clean.
  8. Set on wire rack to cool for about 10 minutes. Serve warm cut into wedges.

Food Stats

Calories = 613

Fat = 48.2 g

Cholesterol = 249

Traditional Spinach Quiche

This is a traditional spinach quiche - as listed on allrecipes.com

Servings = 6

INGREDIENTS

  • 1/2 cup butter
  • 3 cloves garlic, chopped
  • 1 small onion, chopped
  • 1 (10 ounce) package frozen chopped spinach, thawed and drained
  • 1 (4.5 ounce) can mushrooms, drained
  • 1 (6 ounce) package herb and garlic feta, crumbled
  • 1 (8 ounce) package shredded Cheddar cheese
  • Salt to taste
  • Pepper to taste
  • 1 (9 inch) unbaked deep dish pie crust
  • 4 eggs, beaten
  • 1 cup milk

PREPARATION

  1. Preheat oven to 375 degrees F.
  2. In a medium skillet, melt butter over medium heat. Sauté garlic and onion in butter until lightly browned, about 7 minutes.
  3. Stir in spinach, mushrooms, feta and 1/2 cup Cheddar cheese. Season with salt and pepper. Spoon mixture into pie crust.
  4. In a medium bowl, whisk together eggs and milk. Season with salt and pepper. Pour into the pastry shell, allowing egg mixture to thoroughly combine with spinach mixture.
  5. Bake in preheated oven for 15 minutes.
  6. Sprinkle top with remaining Cheddar cheese, and bake an additional 35 to 40 minutes, until set in center.
  7. Allow to stand 10 minutes before serving.

 

Summing up Spinach Quiche Revamp

By using this healthy recipe, you have taken a generally high-fat dish and made it low-fat.

You have also substituted egg substitute for real eggs and beefed up the flavor by using herbs, onions and mushrooms.

You have also basically cut the amount of cheese in half and you have ended up with a wonderfully delicious much healthier version of an old classic.

Experiment a bit and add a tiny bit of cheese and maybe a tad of crumbled bacon for 'special occasions' if you feel the need to hit a happy medium between the 2 recipes.  Any way you cook it though, Spinach Quiche is a wonderful breakfast recipe!

Panko and How to Use it

How to Make Spinach Quiche

Mini Breakfast Spinach Quiches

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Comments 14 comments

we train atlanta 4 years ago

As an Atlanta Personal Trainer this is a great recipe I look forward to using it tomorrow. http://www.atlanta-personaltraining.com


akirchner profile image

akirchner 5 years ago from Central Oregon Author

Sally's Trove - thanks so much for the read!


Sally's Trove profile image

Sally's Trove 5 years ago from Southeastern Pennsylvania

Thanks so much for including the video on panko. Although I've cooked with panko, I've never tried the Upper Crust brand which is apparently fat-free, unlike the others I've used. Super Hub, as always! Up and useful.


fadibody profile image

fadibody 5 years ago

I kinda love this recipe because it seems so unique to me. Spinach! Thanks for sharing the post. http://www.bodybyfadi.com/dacula-personal-trainer....


akirchner profile image

akirchner 6 years ago from Central Oregon Author

Good deal! Let me know how it turns out and thanks so much for stopping by KoffeeKlatch.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 6 years ago from Sunny Florida

I love spinach quiche. Your recipes sound so inviting that I decided that I'm using one of your recipes for dinner tonight-the first one. Thanks


akirchner profile image

akirchner 6 years ago from Central Oregon Author

Thanks for stopping in, msannec...it is delish!


msannec profile image

msannec 6 years ago from Mississippi (The Delta)

I love spinach, and I have always wanted to try quiche. Thanks for sharing this delicious hub!


akirchner profile image

akirchner 6 years ago from Central Oregon Author

Darski - I don't know about how not to lose them unless you bookmark them? Thanks so much for stopping by - and for the vote!

Climberjames - Thanks so much for stopping in!

HH - I'm not sure if I'm a 'great' cook - I just love it and am always trying new things - or revamping old things. Thanks so much for stopping in!


Hello, hello, profile image

Hello, hello, 6 years ago from London, UK

Thank you for a great recipe. You are a great cook.


climberjames profile image

climberjames 6 years ago from Steel City

mm sounds nice, bookmarked this one!


Darlene Sabella profile image

Darlene Sabella 6 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

Now your talking my cup of tea, I could enjoy this almost everyday. who fun is their a way to tag you favorite ups, so you don't lose them? Truly a great hub, I voted today and will do so each day after that...thumb up


akirchner profile image

akirchner 6 years ago from Central Oregon Author

I hope so as that is always my goal - to find a recipe and be able to make it myself so I can control what goes into it. Thank you so much for stopping by, kaltopsyd.


kaltopsyd profile image

kaltopsyd 6 years ago from Trinidad originally, but now in the USA

I love spinach quiche. I look forward to when someone makes it for me or when it's at a good price in the frozen foods section. Maybe with this Hub I can make it myself, eh? Thanks.

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