Healthy Recipes Main Dishes Healthy Quiche Recipes Spinach & Feta Quiche 5.0 (5) 3 Reviews This quiche skips the crust and delivers spinach, dill and feta cheese in every bite. Enjoy this easy quiche for brunch or make it for dinner and serve with a green salad on the side. By Carolyn Casner Carolyn Casner Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website. EatingWell's Editorial Guidelines Updated on November 3, 2023 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Active Time: 15 mins Total Time: 1 hr 10 mins Servings: 8 Nutrition Profile: Nut-Free Soy-Free Vegetarian Gluten-Free Jump to Nutrition Facts Brie Passano Nutrition Notes Is This Recipe Gluten-Free? Yes. We skip the crust in this recipe, which saves on calories and fat—it also makes it gluten-free. What Makes This Recipe Healthy? The eggs, milk and spinach all provide a healthy dose of vitamin A—89% of your daily needs. This quiche is a great low-carb option that will give you about 14% of your daily protein in one serving. And the spinach, garlic, onion and dill all add an antioxidant boost, providing further health benefits. Is This Recipe Vegetarian? Yes, if you follow a vegetarian lifestyle and include eggs and dairy, this quiche fits nicely into your diet. Tips from the Test Kitchen I Don't Have a Pie Pan, What Can I Use Instead? You can use a 9-inch ovenproof skillet to cook the onion, garlic and spinach. Sprinkle evenly with feta, pour the egg mixture on top and then bake as instructed in Step 4. Can I Use Dried Dill Instead of Fresh? Yes, you can use 1 teaspoon of dried dill as a substitute for the fresh dill in this recipe. Frequently Asked Questions Can I Use Fresh Spinach Instead of Frozen in the Quiche? We use frozen spinach because it's convenient and readily available, but you can use fresh spinach if you prefer. You'll need about 1 pound of fresh spinach, stemmed and rinsed. Place in a large microwave-safe dish, cover and microwave on High until the spinach begins to wilt, about 1 to 2 minutes. Drain in a mesh strainer and squeeze out as much liquid as possible. Place on a cutting board and roughly chop. Additional reporting by Carrie Myers and Jan Valdez Ingredients 2 tablespoons extra-virgin olive oil ½ cup finely chopped onion 2 cloves garlic, minced 1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry 1 ¼ cups reduced-fat milk 4 large eggs, beaten 1 tablespoon chopped fresh dill, plus more for garnish 1 teaspoon lemon zest 1 teaspoon salt ¼ teaspoon ground pepper 3 ounces crumbled feta cheese (3/4 cup) Directions Preheat oven to 325°F. Lightly coat a 9-inch pie pan with cooking spray. Heat oil in a large skillet over medium heat. Add onion and cook, stirring, until softened, about 3 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in spinach; remove from heat. Meanwhile, whisk milk, eggs, dill, lemon zest, salt and pepper together in a medium bowl. Spread the spinach mixture evenly in the prepared pie pan. Sprinkle with feta, then pour in egg mixture. Bake until firm to the touch and a knife inserted into the center comes out dry, 45 to 50 minutes. Let stand for 10 minutes before serving. Garnish with additional fresh chopped dill, if desired. Equipment 9-inch pie pan, large skillet Originally appeared: EatingWell.com, May 2021 Rate It Print Nutrition Facts (per serving) 126 Calories 9g Fat 5g Carbs 7g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 8 Serving Size 1 slice Calories 126 % Daily Value * Total Carbohydrate 5g 2% Dietary Fiber 1g 4% Total Sugars 3g Protein 7g 14% Total Fat 9g 12% Saturated Fat 3g 15% Cholesterol 104mg 35% Vitamin A 4425IU 89% Sodium 250mg 11% Potassium 248mg 5% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved