Crustless Spinach Quiche

Serves 4


  • 1 cup onions, thinly sliced
  • 1 cup mushrooms, thinly sliced
  • 6 cups fresh spinach or one 10-ounce package frozen spinach, well drained
  • 2 large eggs
  • 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

Seasoned Cook: Serve with sliced tomatoes or fruits.


  • Preheat oven to 350°.
  • Lightly spray a large skillet with canola oil and sauté onions with mushrooms until translucent. Set aside.
  • 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.
  • 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.
  • 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, 17g protein, 11g carbohydrate (2g fiber), 8g fat (4g sat, 4g mono/poly), 224mg sodium