Healthy Spinach Quiche Recipe
created by
Zoe B. 12/20/2023
"Spinach quiche and black beans"
"Looks delicious Zoe!! Amazing job on the portion size as well you are crushing it"
See commentsIngredients
- 2 cups fresh spinach, chopped
- 4 large eggs
- 1 cup low-fat cheese (like cottage cheese or reduced-fat cheddar)
- 1 small onion, diced
- 1 medium tomato, diced
- 1 can (15 oz) black beans, rinsed and drained
- Salt and pepper to taste
- Cooking spray or a small amount of olive oil for greasing
Instructions
- Preheat your oven to 375°F (190°C).
- In a skillet, lightly sauté the diced onion in a small amount of olive oil until translucent (about 3-4 minutes).
- Add the chopped spinach and diced tomato to the skillet, cooking until the spinach is wilted (about 2-3 minutes).
- In a mixing bowl, whisk together the eggs, low-fat cheese, salt, and pepper.
- Stir in the sautéed vegetables and mix well.
- Spray a baking dish with cooking spray or lightly grease it with olive oil.
- Pour the egg mixture into the prepared baking dish and spread it evenly.
- Bake in the preheated oven for 25-30 minutes, or until the quiche is set and lightly golden on top.
- Let it cool for a few minutes before slicing and serving with black beans on the side.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 180 kcal |
| Protein | 12g |
| Carbohydrates | 20g |
| Fiber | 6g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 6g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Spinach Quiche is packed with protein from the eggs and cheese, which helps keep you full throughout the morning. Spinach is rich in vitamins and minerals, while black beans provide additional fiber and protein. This dish fits well into various diets, including Mediterranean and plant-based, and is low in unhealthy fats and added sugars. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of fresh fruit for added vitamins.
- Pair with a light salad for a more filling meal.
- Enjoy with a glass of unsweetened almond milk or herbal tea.
Recipe Variations and Adjustments
spinach quiche
Stick to the original recipe for a classic spinach quiche experience.
healthy breakfast
Serve with a side of Greek yogurt for added protein.
protein-rich breakfast
Increase the number of eggs to 6 for a higher protein content.
vegetable quiche
Add a variety of vegetables like bell peppers, mushrooms, or broccoli for a colorful and nutritious twist.
FAQs About This Recipe
Can I freeze the quiche?
Yes, you can freeze the quiche. Just make sure to wrap it tightly in plastic wrap and then in aluminum foil. It can be stored for up to 2 months.
How do I know when the quiche is done?
The quiche is done when the center is set and a toothpick inserted comes out clean.
Can I make this quiche ahead of time?
Absolutely! You can prepare it the night before and bake it in the morning.
What can I use instead of cheese?
You can use nutritional yeast for a cheesy flavor without the dairy.
Is this recipe suitable for meal prep?
Yes, this quiche is great for meal prep. Just slice and store in individual portions for easy grab-and-go breakfasts.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Spinach Quiche Recipe for its perfect balance of flavor and nutrition. Packed with protein-rich eggs and nutrient-dense spinach, it keeps you feeling full and satisfied, making it an excellent choice for weight loss. Plus, it's easy to prepare and can be enjoyed on the go, whether you're traveling or just busy at home. With its delicious taste and healthy ingredients, this quiche feels like a treat while supporting your wellness journey.
Recipe created by Fitmate Coach; inspired by Zoe B.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Spinach quiche and black beans"
"Looks delicious Zoe!! Amazing job on the portion size as well you are crushing it"