Crustless Mushroom And Spinach Quiche

During the week, my usual breakfast is Greek yogurt with fruit, but I like to enjoy something a little more involved when I have more time. On weekends, I often make a quiche or frittata studded with vegetables and cheese that we can enjoy over the next few days. This quiche is a crustless one, and it uses low fat milk and cheese as well as fat free cottage which is helpful when you are counting calories. You can really use the basic recipe and vary the vegetables depending on what fresh veggies you have on hand, or to use up any leftover vegetables in your refrigerator. I had spinach, mushrooms, and roasted peppers leftover from a pizza party, so I used all three in my quiche.


Why Healthy

  • Spinach is high in vitamin K, rich in carotenoids, vitamin C, and B6.
  • Nonfat cottage cheese has a high content of casein protein (a longer lasting protein) with no added fat.
  • Low fat milk and cheese keeps this quiche low calorie and low in fat.



Crustless Mushroom And Spinach Crustless Quiche

Yield: Serves 8

Prep Time: 10 mins

Cook Time: 40 mins


1 1/2 Cups Egg Substitute
3 Large Eggs
1 1/2 Cups Reduced Fat Sharp Cheddar Cheese
1 1/2 Cups Reduced Fat Monterey Jack Cheese
1/2 Cup Low Fat Milk
1/2 Cup All-purpose Flour
1 Teaspoon Baking Powder
1/2 Teaspoon Salt
1 (16 Ounce) Container Fat Free Cottage Cheese
2 Cups Sautéed Mushrooms
2 Cups Steamed Spinach, Squeezed Dry
1 Cup Sautéed Diced Onion
1/2 Cup Chopped Fresh Basil
1 Cup Roasted Red Peppers, Diced


Preheat oven to 400 degrees F.
Beat the egg substitute with the eggs in a bowl until light.
Add the cheeses, flour, baking powder, and salt and mix well.
Coat a 3 quart oven proof casserole dish with cooking spray and arrange the spinach, mushrooms, basil, and onions over the bottom.
Pour the egg mixture over the vegetables, then arrange the roasted peppers on top.
Bake for 15 minutes, then reduce the heat to 350 degrees F. and bake for another 25 to 30 minutes or until set and lightly browned.
Cool 10 minutes, then cut into wedges and serve.


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