Diabetes Forecast

Crustless Spinach Quiche

Per Serving

Crustless Spinach Quiche

Makes: 10
Serving Size: 1 cup
Calories 135
Fat 3.5 g
Saturated Fat 1.5 g
Carbohydrate 13 g
Fiber 2 g
Sugars 3 g
Cholesterol 60 mg
Sodium 420 mg
Potassium 375 mg
Protein 14 g
Phosphorus 245 mg
Choices: Carbohydrate 1, Lean Meat 2
  • Makes: 10
  • Serving Size: 1 cup
  • Preparation Time: 15 minutes
  • Cooking Time: 60 minutes


1 1/2 cups egg substitute
3 eggs
1 carton (16 oz.) fat-free cottage cheese
1/2 cup reduced-fat shredded cheddar cheese
1/4 cup grated fresh parmesan cheese, divided
1/2 cup nonfat milk
1/2 cup all-purpose flour
1 tsp. baking powder
1/4 tsp. salt
1/4 tsp. ground black pepper
1/4 tsp. red pepper flakes
1 med. onion, chopped
2garlic cloves, minced
2packages (10 oz. each) chopped frozen spinach, thawed and drained
1/8tsp.ground nutmeg
2large tomatoes, thickly sliced


  1. Preheat the oven to 400 degrees. Coat a 3-quart casserole dish or 10 (5-inch) individual tart dishes with cooking spray; set aside. In a large bowl, beat the egg substitute and eggs until fluffy. Add the cottage cheese, cheddar cheese, 2 Tbsp. of the parmesan cheese, milk, flour, baking powder, salt, black pepper, and red pepper flakes. Beat well.
  2. Coat a large skillet with cooking spray. Sauté the onion over medium heat for 5 to 6 minutes. Add the garlic and sauté for 1 minute. Add the spinach and nutmeg, and cook for 2 minutes. Drain any excess liquid. Add the spinach mixture to the egg mixture.
  3. Pour the spinach-egg mixture into the prepared casserole dish or tart dishes. Top with tomatoes. Sprinkle with the remaining 2 Tbsp. parmesan cheese. Bake for 15 minutes at 400 degrees.
  4. Reduce the oven temperature to 350 degrees and bake the casserole for 35 minutes or the tarts for 10 minutes, until the quiche is set and browned.

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