Are you looking for a mouth-watering and healthy breakfast or brunch recipe? Look no further than the crustless spinach and feta quiche! This French-inspired dish is a perfect blend of flavors, textures, and nutrients. In this article, we’ll dive into the world of quiches, explore the benefits of a crustless quiche, and provide you with a simple and delicious recipe to try at home.
What is quiche?
A quiche is a type of savory tart that originated in France. It typically consists of a pastry crust filled with a mixture of eggs, cream, or milk, and various ingredients such as vegetables, cheese, and meats. Quiches are often served as a main course, side dish, or even as a snack.
What is the benefits of a crustless quiche?
While traditional quiches are delicious, they can be high in calories and carbs due to the pastry crust. A crustless quiche, on the other hand, offers several benefits:
- Low-calorie count: you can reduce the calorie count of your quiche by up to 50% due to the elimination of crust.
- Fewer carbs: a crustless quiche is a great option for those following a low-carb diet or managing blood sugar levels.
- Easier to make: without the need to make and roll out pastry dough, a crustless quiche is quicker and simpler to prepare.
- More protein: with a focus on eggs, cheese, and vegetables, a crustless quiche is an excellent source of protein.
The power of spinach and feta
- The combination of spinach and feta cheese is a match made in heaven. Here are some of the key benefits of these ingredients:
- Spinach: rich in vitamins A, c, and K, as well as iron and calcium, spinach is a nutritional powerhouse. It’s also low in calories and high in fiber.
- Feta cheese: a good source of protein, calcium, and phosphorus, feta cheese is a nutritious addition to your quiche. It’s also low in calories compared to other cheeses.
How to make crustless spinach and feta quiche?
ingredients
- 4 large eggs
- 1 cup fresh spinach, chopped
- 1/2 cup red onion, finely chopped
- 1/2 cup feta cheese, crumbled
- 1/2 cup milk or cream
- 1/4 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
- 1 tablespoon olive oil (for sautéing)
- Fresh parsley or thyme (optional, for garnish)
instructions
- Preheat the oven to 375°f (190°c).
- Warm the olive oil in a large skillet over medium heat. Add the chopped onion and simmer for 3-4 minutes, until softened.
- Add the chopped spinach to the skillet and heat until wilted, approximately 2-3 minutes, and season with salt, pepper, and garlic powder.
- In a large bowl, whisk together the eggs, milk or cream, and a pinch of salt and pepper.
- Stir in the cooked spinach mixture, crumbled feta cheese, and chopped parsley or thyme (if using).
- Pour the egg mixture into a greased 9-inch (23cm) pie plate or skillet.
- Bake the quiche for 35-40 minutes, or until the edges are golden brown and the center is set.
- Remove the quiche from the oven and let it cool for a few minutes before slicing and serving.
the nutritional value of a crustless spinach and feta quiche:
Per serving (assuming 6-8 slices):
- Calories: 220-250
- Protein: 18-20g (from eggs, feta, and spinach)
- Fat: 14-16g (from eggs, feta, and olive oil)
- Saturated fat: 4-5g
- Cholesterol: 150-180mg
- Carbohydrates: 6-8g (from spinach, onion, and milk/cream)
- Fiber: 2-3g
- Sugar: 2-3g
- Sodium: 300-400mg
Vitamins and minerals:
- Vitamin A: 20-25% of the Daily Value (DV)
- Vitamin K: 25-30% of the DV
- Folate: 20-25% of the DV
- Iron: 10-15% of the DV
- Calcium: 15-20% of the DV
Keep in mind that these values are approximate and may vary depending on the specific ingredients and their quantities used.
Frequently asked questions about crustless spinach and feta quiche
Is frozen spinach a suitable substitute for fresh spinach?
Yes, you can use frozen spinach. Simply thaw the spinach and squeeze out as much water as possible before using.
Can I customize the quiche with other ingredients?
Absolutely! Feel free to add other ingredients like bell peppers, or mushrooms to suit your taste.
Can I make the quiche ahead of time?
Yes, you can prepare the quiche mixture ahead of time and refrigerate it overnight. Simply pour the mixture into the pie plate or skillet and bake in the morning.
How do I store leftovers of spinach and feta quiche?
Let the quiche cool completely, then refrigerate or freeze it for later use. Reheat in the oven or microwave until warmed through.
The crustless spinach and feta quiche is a delicious and nutritious breakfast or brunch option that’s perfect for any occasion. With its rich flavors, satisfying texture, and impressive nutritional profile, this quiche is sure to become a favorite in your household.
