6 SmartPts

Crustless Spinach, Onion and Feta Quiche


Serve this quiche for Sunday brunch, and enjoy high-quality protein from the eggs and egg whites, calcium from the cheese and milk, and vitamin C and folate from the broccoli.

I’m a big fan of savory breakfasts and this Spinach, Onion and Feta Crustless Quiche might be my new favorite. It is a cinch to make… plus, it reheats well in the microwave! Add a salad for a quick lunch or dinner!

Number of Servings: 6



1 medium onion, diced

6 ounces Fresh Express Baby Spinach

2 large eggs

1/2 cup Egg Beaters (liquid egg substitute)

1/2 cup all purpose flour

1/2 tsp baking powder

pinch cayenne pepper (optional)

1 1/3 cups non fat milk

1/2 cup feta cheese



Preheat oven to 400F

Lightly grease a 10-inch quiche/tart pan (or a pie plate)

In a medium frying pan, heat a little vegetable oil (or cooking spray) on medium/high heat and add the diced onion. Cook the diced onion until translucent and tender.

Add in fresh spinach and cook until just wilted. Set aside to cool for a few minutes.


In a large mixing bowl, whisk together the eggs, Egg Beaters, flour, baking powder, and cayenne pepper if desired. Whisk in the milk and then stir in spinach-onion mixture.

Pour quiche base into prepared pan. Top with feta cheese.

Bake for 25 minutes, or until center is set and the outside edge is golden brown.

Let set for 5 minutes, then slice and serve.

Nutrition Facts:

Servings 6


Per Serving:
200 calories (90 from fat)
10g total fat
3g saturated fat
220mg cholesterol
440mg sodium
15g carbohydrates
2 g dietary fiber
1g sugar
12g protein

SP value : 6

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


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