Prep time: 15 mins | Bake time: 30 mins | Servings: 4
Nutrition & WW SmartPoints (Per Serving)
WW SmartPoints: 3 Points
Protein: 14g
Net Carbs: 3g
Fat: 11g
Calories: 170 kcal
Description
This Crustless Spinach, Mushroom & Feta Quiche is a savory, low-carb masterpiece bursting with Mediterranean flavor! Packed with earthy sautéed mushrooms, tender fresh spinach, and creamy feta cheese, it delivers a satisfying, protein-packed meal that is light on calories yet rich in gourmet taste.
Anti-Inflammatory Highlights
Mushrooms: Rich in selenium and ergothioneine, powerful antioxidants that help modulate cellular inflammation and bolster immune resilience.
Fresh Spinach: Provides an abundance of vital micronutrients, folate, and carotenoids to combat oxidative stress.
Eggs & Olive Oil: Offer high-quality bioavailable protein and heart-healthy monounsaturated fats to support sustained energy and metabolic health.
Ingredients
5 large eggs
1 cup fresh spinach, chopped
1 cup mushrooms, sliced
½ cup crumbled feta cheese
¼ cup milk
¼ small onion, diced
1 garlic clove, minced
½ tsp Italian seasoning
Salt & black pepper, to taste
1 tsp olive oil
Instructions
1. Preheat & Prep: Preheat your oven to 375°F (190°C). Lightly grease a pie dish or baking pan with olive oil or non-stick spray.
2. Sauté Veggies: Heat 1 tsp of olive oil in a skillet over medium heat. Add the diced onion and sliced mushrooms, cooking for 4–5 minutes until tender and browned. Toss in the minced garlic and chopped spinach for the final 1 minute until wilted. Remove from heat.
3. Whisk Eggs: In a large bowl, whisk together the eggs, milk, Italian seasoning, salt, and black pepper until smooth.
4. Assemble Quiche: Spread the sautéed vegetable mixture evenly across the bottom of the prepared pie dish. Sprinkle the crumbled feta cheese over the veggies. Pour the whisked egg mixture evenly over the top.
5. Bake: Bake for 25–30 minutes, or until the center is fully set and the top is lightly golden brown. Let cool for 5 minutes before slicing and serving!