Low Fat Spinach and Feta Quiche

Indulge in the savory goodness of a Low Fat Spinach and Feta Quiche, a wholesome twist on a brunch classic. Crafted with a hearty whole wheat pie crust, this quiche is packed with nutrient-rich fresh spinach, creamy low-fat feta, and a perfectly seasoned egg mixture enhanced with a hint of optional herbs like dill or basil for an extra burst of flavor. Sautéed onions and garlic lend a touch of aromatic depth, while using a combination of whole eggs and egg whites keeps the dish light yet satisfying. With just 20 minutes of prep time and a quick bake in the oven, this delicious quiche is a high-protein, low-fat meal that’s perfect for breakfast, lunch, or a crowd-pleasing brunch. Serve it warm or at room temperature and enjoy a guilt-free slice of comfort food!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 premade crust whole wheat pie crust
• 4 cups fresh spinach
• 3 ounces low fat feta cheese
• 3 pieces large eggs
• 2 pieces large egg whites
• 1 cup low fat milk (1%)
• 1 small, finely chopped onion
• 2 cloves, minced garlic
• 1 teaspoon olive oil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 teaspoon herbs (optional, such as dill or basil)

Directions

Step 1

Preheat your oven to 375°F (190°C). Place the premade whole wheat pie crust in a 9-inch pie dish. If needed, prick the bottom with a fork to prevent bubbling.

Step 2

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook for 3-4 minutes until softened. Stir in the garlic and cook for another 30 seconds until fragrant.

Step 3

Add the fresh spinach to the skillet, stirring occasionally until wilted (about 3-4 minutes). Remove from heat and set aside to cool slightly.

Step 4

In a large mixing bowl, whisk together the eggs, egg whites, and low-fat milk. Season the mixture with salt, pepper, and optional herbs for added flavor.

Step 5

Evenly spread the cooked spinach mixture over the bottom of the pie crust. Sprinkle the crumbled feta cheese on top of the spinach.

Step 6

Pour the egg mixture over the spinach and feta, ensuring that it is evenly distributed throughout the pie dish.

Step 7

Transfer the quiche to the preheated oven and bake for 35-40 minutes, or until the filling is set and the top is lightly golden. A knife inserted into the center should come out clean.

Step 8

Remove the quiche from the oven and let it cool for 5-10 minutes before slicing. Serve warm or at room temperature.

Nutrition Facts

Serving size	(1049.1g)

Amount per serving	% Daily Value*
Calories	1336.2

Total Fat 69.4g	0%
Saturated Fat 20.6g	0%
Polyunsaturated Fat 1.3g
Cholesterol 615.6mg	0%
Sodium 3150.8mg	0%
Total Carbohydrate 111.6g	0%
Dietary Fiber 14.7g	0%
Total Sugars 23.9g
Protein 68.9g	0%

Vitamin D 247IU	0%
Calcium 1019.3mg	0%
Iron 11.9mg	0%
Potassium 1206.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.4%

Protein: 20.5%

Carbs: 33.2%