Low Sodium Spinach and Feta Quiche

Discover the perfect balance of flavor and nutrition with this Low Sodium Spinach and Feta Quiche—a light yet satisfying dish that's ideal for breakfast, brunch, or even a quick dinner. Made with a flaky homemade crust, this quiche combines the earthy richness of fresh spinach, the tangy creaminess of unsalted feta cheese, and the subtle warmth of garlic and nutmeg for a sophisticated taste without excess sodium. The creamy egg and almond milk filling creates a smooth texture, while the addition of black pepper adds just the right hint of spice. With just 30 minutes of prep time and 40 minutes to bake, this healthy, vegetarian recipe is easy to make and delivers guilt-free indulgence. Serve it with a crisp green salad or fresh fruit for a well-rounded, wholesome meal that will delight your taste buds while keeping your heart in mind.

Nutriscore Rating: 63/100

Prep Time:30 mins

Cook Time:40 mins

Total Time:70 mins

Servings: 6

Ingredients

• 1.25 cups All-purpose flour
• 0.5 cups Unsalted butter, chilled and diced
• 2 tablespoons Cold water
• 4 cups Fresh spinach, chopped
• 0.5 cups Unsalted feta cheese, crumbled
• 3 pieces Large eggs
• 1.25 cups Unsweetened almond milk (or low-fat milk)
• 0.5 cups Onion, finely chopped
• 2 cloves Garlic, minced
• 0.25 teaspoons Ground black pepper
• 0.125 teaspoons Ground nutmeg (optional)
• 1 teaspoon Olive oil

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

In a large mixing bowl, combine the all-purpose flour and unsalted butter. Use a pastry cutter or your fingers to mix until the texture resembles coarse crumbs.

Step 3

Gradually add cold water, 1 tablespoon at a time, and mix until the dough comes together. Form the dough into a disk, wrap in plastic wrap, and refrigerate for at least 15 minutes.

Step 4

While the dough chills, heat olive oil in a skillet over medium heat. Add the chopped onion and cook for 2-3 minutes until translucent.

Step 5

Add the minced garlic and chopped spinach to the skillet. Cook until spinach is wilted, about 2-3 minutes. Remove from heat and set aside.

Step 6

In a mixing bowl, whisk together the eggs, almond milk (or low-fat milk), black pepper, and nutmeg (if using).

Step 7

Roll out the chilled dough on a floured surface to fit a 9-inch pie dish. Transfer the dough to the dish, trimming any excess. Poke the bottom with a fork to prevent bubbling.

Step 8

Layer the spinach mixture and crumbled feta cheese evenly inside the crust.

Step 9

Pour the egg mixture over the spinach and feta, ensuring it spreads evenly.

Step 10

Place the quiche in the preheated oven and bake for 35-40 minutes, or until the center is set and the crust is golden brown.

Step 11

Remove from the oven and let cool for 10 minutes before slicing and serving.

Nutrition Facts

Serving size	(1220.8g)

Amount per serving	% Daily Value*
Calories	2176.9

Total Fat 154.6g	0%
Saturated Fat 84.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 916.3mg	0%
Sodium 660.0mg	0%
Total Carbohydrate 143.8g	0%
Dietary Fiber 13.0g	0%
Total Sugars 9.5g
Protein 60.5g	0%

Vitamin D 351.3IU	0%
Calcium 1529.9mg	0%
Iron 18.7mg	0%
Potassium 2187.4mg	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: 63.0%

Protein: 11.0%

Carbs: 26.0%