Quick and Easy Spinach Quiche: Healthy vs. Traditional Recipes
Is It Possible to Make a Healthy Spinach Quiche?
The short answer is yes! The recipe I'd like to share here is a healthy version of the fantastically delicious spinach quiche. I love spinach quiche, and it is one of my favorite offerings on breakfast and brunch menus.
This recipe is adapted from the Everyday Gourmet Diabetes Cookbook, which I recently acquired. I have been going through it to find new and improved ways to cook for the prevention of diabetes.
This version of the recipe uses seasoned bread crumbs instead of a traditional crust, although I changed that up a bit out of personal preference.
It also uses egg substitute instead of real eggs, but if you wanted to add back in regular eggs you could very easily.
Overall, I think this is a wonderfully healthy recipe for an old favorite, and it is one I will return to again and again.
Healthy Spinach Quiche Recipe
Yield: 8 servings
For the crust:
- Vegetable spray
- 1 cup seasoned bread crumbs (I used Panko bread crumbs)
- 1 teaspoon dried rosemary, crumbled
- 2 tablespoons plus 2 teaspoons canola oil (or olive oil), divided
- 1/2 cup grated Gruyere cheese
For the filling:
- 1/2 teaspoon canola or olive oil
- 1/2 cup finely chopped onion or shallot
- 1 tablespoon finely chopped red or yellow bell pepper
- 1/2 cup chopped mushrooms
- 4 cups coarsely chopped spinach, leaves only (about 1/4 pound)
- 1/4 teaspoon salt (optional)
- Pepper, to taste
- Herbs, to taste
- 3/4 cup fat-free liquid egg substitute (or 3 large eggs)
- 1 1/2 cups nonfat evaporated milk (or skim milk)
- Preheat the oven to 375 degrees.
- Make the crust: Lightly coat 9-inch pie plate with vegetable spray. In a small bowl, combine bread crumbs, herbs and 2 tablespoons canola oil. Press this mixture evenly across the bottom and up the sides of pie plate. Spray lightly with vegetable spray, cover with waxed paper and place a second pie plate over the waxed paper. Press down firmly to compact the crust. Remove the top pie plate and wax paper.
- Sprinkle crust with grated cheese and set aside.
- Make the filling: In a large skillet, heat canola oil over medium-high heat. Sauté onion, pepper, and mushrooms for 5 minutes or until onion and mushrooms begin to soften.
- Add spinach, salt, pepper, and sauté just until spinach begins to wilt, about 3 minutes. Spread spinach, mushroom, etc., mixture over the cheese in pie plate.
- Whisk together egg substitute and milk. Pour this mixture over the spinach mixture.
- Bake for 45 minutes or until a knife inserted in the center comes out clean.
- Set on a wire rack to cool for about 10 minutes. Serve warm, cut into wedges.
Traditional Spinach Quiche Recipe
This is a traditional spinach quiche recipe based on one I found on Allrecipes.
Yield: 6 servings
- 1/2 cup butter
- 3 cloves garlic, chopped
- 1 small onion, chopped
- 1 (10-ounce) package frozen chopped spinach, thawed and drained
- 1 (4.5-ounce) can mushrooms, drained
- 1 (6-ounce) package herb and garlic feta, crumbled
- 1 (8-ounce) package shredded Cheddar cheese
- Salt to taste
- Pepper to taste
- 1 (9-inch) unbaked deep-dish pie crust
- 4 eggs, beaten
- 1 cup milk
- Preheat the oven to 375 degrees F.
- In a medium skillet, melt butter over medium heat. Sauté garlic and onion in butter until lightly browned, about 7 minutes.
- Stir in spinach, mushrooms, feta and 1/2 cup Cheddar cheese. Season with salt and pepper. Spoon mixture into pie crust.
- In a medium bowl, whisk together eggs and milk. Season with salt and pepper. Pour into the pastry shell, allowing egg mixture to thoroughly combine with spinach mixture.
- Bake in preheated oven for 15 minutes.
- Sprinkle top with remaining Cheddar cheese, and bake an additional 35 to 40 minutes, until set in the center.
- Allow to stand 10 minutes before serving.
Summing Up My Spinach Quiche Revamp
By using this healthy recipe, you have taken a generally high-fat dish and made it low-fat.
You have also substituted egg substitute for real eggs and beefed up the flavor by using herbs, onions and mushrooms.
You have also basically cut the amount of cheese in half and you have ended up with a wonderfully delicious much healthier version of an old classic.
Experiment a bit and add a tiny bit of cheese and maybe a tad of crumbled bacon for 'special occasions' if you feel the need to hit a happy medium between the two recipes. Any way you cook it though, spinach quiche is a wonderful breakfast recipe!