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A light, fluffy crustless quiche loaded with spinach, bell pepper, mushrooms, and onion, with just 110 calories per slice. High in protein, low in carbs, and perfect for a healthy breakfast, brunch, or make-ahead meal prep.

Ingredients

  • 1 tsp (5 ml) olive oil or cooking spray
  • 1 cup (150 g) diced bell pepper (any color)
  • 1 cup (70 g) sliced white or cremini mushrooms
  • 1/2 cup (80 g) diced yellow onion
  • 2 cups (60 g) fresh baby spinach, roughly chopped
  • 1 clove garlic, minced
  • 6 large eggs
  • 4 large egg whites
  • 3/4 cup (180 ml) unsweetened almond milk or skim milk
  • 3/4 cup (85 g) shredded reduced-fat cheddar or Swiss cheese, divided
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/4 tsp ground mustard (optional)
  • 2 tbsp chopped fresh chives or parsley, for garnish

Instructions

  1. Preheat the oven to 375°F (190°C). Grease a 9-inch (23 cm) pie dish generously with cooking spray.
  2. Heat the olive oil in a large nonstick skillet over medium heat. Add the bell pepper, mushrooms, and onion and cook for 5 to 6 minutes, until softened and the mushroom moisture has evaporated.
  3. Add the garlic and spinach and cook for 1 to 2 minutes, just until the spinach wilts. Remove from the heat and let cool slightly.
  4. In a large bowl, whisk together the eggs, egg whites, almond milk, salt, pepper, garlic powder, and ground mustard until smooth and well combined.
  5. Spread the cooked vegetables evenly across the bottom of the prepared pie dish and sprinkle with 1/2 cup of the cheese.
  6. Pour the egg mixture over the vegetables and gently press them down so they are evenly distributed. Sprinkle with the remaining cheese.
  7. Bake for 30 to 35 minutes, until the center is set and no longer jiggly, and the top is lightly golden.
  8. Let the quiche rest for 10 minutes before slicing, so it sets and cuts cleanly.
  9. Garnish with chives or parsley and serve warm or at room temperature.

Notes

  • Cook the vegetables until the moisture has cooked off, or the quiche can turn watery.
  • Squeeze any extra liquid from the spinach if using thawed frozen spinach (use 1/2 cup, well drained).
  • Using extra egg whites keeps the calories low while boosting protein.
  • Swap in any veggies you like, such as zucchini, broccoli, tomatoes, or asparagus; just sauté them first.
  • The quiche is done when a knife inserted in the center comes out clean.
  • Make ahead: bake, cool, and refrigerate for up to 4 days. Reheat slices in the microwave for 30 to 45 seconds.
  • Freeze individual slices wrapped tightly for up to 2 months; thaw overnight in the refrigerator.
  • Calories are approximate and will vary based on the cheese and milk you choose.

Nutrition

Find it online: https://thefamilycooking.com/110-calorie-crustless-veggie-quiche/