Crustless Spinach Quiche

Crustless Spinach Quiche

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

You know the saying, “real men don’t eat quiche?” Well, that’s crazy because every man we know goes for seconds. Maybe that’s because it’s got Popeye’s food as the chief ingredient. We serve it for brunch and luncheon meetings and it’s great for leftovers. Serves 4.


  • 1 cup thinly sliced onions
  • 1 cup thinly sliced mushrooms
  • 6 cups fresh spinach or one 10-ounce package frozen spinach, well drained
  • 2 large eggs plus 4 egg whites
  • 1 cup low-fat ricotta cheese
  • ½ teaspoon each dried dill weed, oregano, thyme, and black pepper
  • ¼ teaspoon nutmeg
  • 1 tablespoon shredded Parmesan cheese


  1. Preheat oven to 350°.
  2. Lightly spray a large skillet with canola oil and sauté onions with mushrooms until translucent. Set aside.
  3. Wash, dry, and coarsely chop spinach. Add 1 tablespoon water and spinach to skillet, sauté until just wilted (about 2-3 minutes). Press any liquid out of spinach using strainer. Set aside.
  4. Beat eggs and whites until frothy. Gently mix in ricotta, herbs, and spices. Fold in wilted spinach, onions, and mushrooms. Stir until everything is well coated with egg mixture.
  5. Lightly spray canola oil into an 8" x 8" ovenproof dish or deep pie pan, pour in mixture, sprinkle parmesan cheese on top and bake until browned and quiche is set in center (25-35 minutes). Let quiche cool for 5-10 minutes before serving.

Per serving: 180 calories, 17 gm protein, 11 gm carbohydrate, 8 gm fat, 4 gm sat fat, 3 gm mono fat, 126 mg cholesterol, 2 gm fiber, 224 mg sodium

THE SEASONED COOK Spice up this dish by serving your favorite mustard on the side. And, for more texture, add an extra cup of different mushrooms or another vegetable. Cremini or shiitake mushrooms are good alternatives and will provide added selenium.

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