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Main mealLow carb, high fatVegetarianKetogenicBalancedDairy€€

Light Crustless Vegetable Quiche with Spinach and Feta

Name: Light Crustless Vegetable Quiche with Spinach and Feta
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 6
Ingredients: 6 piece Eggs, Grade A, Large, egg whole; 120 ml Milk, whole, 3.25% milkfat, with added vitamin D; 60 g Yogurt, Greek, plain, whole milk; 1 tbsp Oil, olive, extra virgin; 1 medium Onions, yellow, raw; 200 g Mushrooms, white button; 100 g Spinach, baby; 2 clove Garlic, raw; 70 g Cheese, feta, whole milk, crumbled; 30 g Cheese, parmesan, grated; 0.5 tsp Salt, table, iodized; 0.25 tsp Spices, pepper, black; 1 pinch Spices, nutmeg, ground

A creamy and light crustless vegetable pie

Prep time15 min

Cook time35 min

Total time50 min

Servings6

Recipe

Eggs, Grade A, Large, egg whole6 pieceMilk, whole, 3.25% milkfat, with added vitamin D120 mlYogurt, Greek, plain, whole milk60 gOil, olive, extra virgin1 tbspOnions, yellow, raw1 mediumMushrooms, white button200 gSpinach, baby100 gGarlic, raw2 cloveCheese, feta, whole milk, crumbled70 gCheese, parmesan, grated30 gSalt, table, iodized0.5 tspSpices, pepper, black0.25 tspSpices, nutmeg, ground1 pinch

PanRound pie baking dish (approx. 23 cm diameter) or a smaller rectangular baking dishLarge mixing bowlWhisk for beating.

Per servingTotal

Calories:187.5 kcal1124.8 kcal

Protein:12.6 g75.8 g

Carbohydrates:6.4 g38.6 g

Fiber:1 g6.2 g

Water:134.8 ml808.7 ml

Fat:12.4 g74.4 g

Micronutrients

Sugar:3.3 g20 g

Saturated fat:4.9 g29.5 g

Cholesterol:204 mg1223.9 mg

Sodium:488.3 mg2929.9 mg

Potassium:369.1 mg2214.5 mg

Calcium:178.9 mg1073.1 mg

Iron:1.5 mg8.7 mg

Magnesium:33.9 mg203.2 mg

Zinc:1.6 mg9.7 mg

Phosphorus:243.4 mg1460.2 mg

Vitamin C:6.9 mg41.6 mg

Vitamin A:164.3 µg985.9 µg

Vitamin D:1.4 µg8.4 µg

Vitamin B12:0.9 µg5.3 µg

Instructions

1Preheat the oven to 175 °C. Grease the baking dish with a little butter or oil.
2Heat the olive oil in a pan over medium heat. Add the onion and mushrooms. Sauté for 6–8 minutes, until the mushrooms soften and all the liquid they release has completely evaporated. This is key so the quiche won't be watery.
3Add the garlic and spinach. Sauté for just 1–2 minutes more, until the spinach wilts and the garlic becomes fragrant. Remove from heat and let the vegetables cool slightly.
4In a large bowl, whisk together the eggs, milk, Greek yogurt, salt, pepper and nutmeg. Whisk until the yogurt is completely dissolved and there are no lumps.
5Spread the sautéed vegetables evenly over the bottom of the greased baking dish. Sprinkle crumbled feta cheese and grated parmesan over the vegetables.
6Carefully pour the egg mixture over the vegetables and cheese. You can gently stir with a fork so the liquid distributes evenly.
7Bake for 35–40 minutes, until the edges are golden brown and the center is firm to the touch (it should not be liquid). Remove from the oven and let rest for at least 10 minutes before slicing, so the structure sets.

Nutritional benefits

With its low carbohydrate content and high protein content, this meal supports metabolic health and weight maintenance.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.