American · breakfast, lunch, dinner
Crustless Spinach, Mushroom and Feta Quiche
Video by The Stay At Home Chef on YouTube · Open on YouTube
- Keto (4.6 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Eggs and cheese give about 16 g protein and nearly a third of a day's calcium per slice, and the spinach adds plenty of vitamin K plus vitamin A and folate, all for under 5 g net carbs. It is cheese-rich, so pair it with a big salad.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Heat the oven to 175°C (350°F) and lightly grease a 23 cm (9-inch) deep pie dish. 1:00
- Heat the oil in a large frying pan over medium-high heat. Cook the onion and mushrooms 5–7 minutes until softened, then add the garlic for 1 minute. 1:12
- Turn off the heat and stir in the well-drained spinach. Spoon it into the pie dish, add the cheddar and feta and stir gently so everything is evenly spread. 1:44
- Whisk the eggs with the milk, salt and pepper and pour it over the spinach mixture. 2:20
- Bake 40–45 minutes until the eggs are set in the centre. Cool for 10 minutes before slicing. 2:50
Tip. Makes 8 slices (the cook's recipe). Squeeze the spinach really dry so the quiche sets firmly. Serve with a green salad. Keeps 4 days in the fridge and reheats well by the slice.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 7%
- Protein 25%
- Fat 68%
Fits keto: 4.6 g net carbs a serve, with 68% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High144%
173 µg a serve, mostly from frozen chopped spinach (99%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B12 High42%
1 µg a serve, mostly from feta (36%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A High36%
323 µg a serve, mostly from frozen chopped spinach (51%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium High35%
19 µg a serve, mostly from eggs (51%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium High30%
384 mg a serve, mostly from sharp cheddar (53%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate High25%
101 µg a serve, mostly from frozen chopped spinach (68%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc High20%
2.2 mg a serve, mostly from sharp cheddar (40%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 Source16%
0.3 mg a serve, mostly from feta (34%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C Source13%
12 mg a serve, mostly from frozen chopped spinach (85%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Magnesium Source11%
48 mg a serve, mostly from frozen chopped spinach (58%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 Source11%
0.2 g a serve, mostly from feta (31%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron Source10%
1.8 mg a serve, mostly from frozen chopped spinach (53%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 3
Vitamin E9%
1.4 mg a serve, mostly from frozen chopped spinach (51%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium8%
370 mg a serve, mostly from frozen chopped spinach (53%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin D6%
1.2 µg a serve, mostly from eggs (60%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by The Stay At Home Chef; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.