A quiche without a crust is not only healthier (10 grams of fat gone), it’s easier to put together, too. This spinach, mushroom and potato meal is hearty, high in protein and practically makes itself. One slice means you’re getting a full serving of vegetables first thing in the morning. Talk about starting the day off right! Plus, it can be made ahead and heated up for a quick breakfast all week long.
Prep time: 10 minutes
Cook time: 45 minutes
- 217 cal
- 12 g fat (6.5 g sat)
- 10 g carbs
- 475 mg sodium
- 2 g fiber
- 18 g protein
1 tablespoon unsalted butter
2 tablespoons grated Parmesan cheese
1 (10-ounce) box frozen spinach, thawed
1/2 cup egg whites
2 large eggs
4 ounces shredded reduced-fat Mexican cheese blend (sharp cheddar and Monterey Jack)
5 ounces fat-free cottage cheese
2 tablespoons skim milk
2 tablespoons all-purpose flour
1/4 teaspoon baking powder
Pinch of salt
2/3 cup diced or sliced potatoes with onion (such as Simply Potatoes)
1/3 cup bell pepper, finely chopped
1/2 cup sliced mushrooms
2 tablespoons fresh parsley, chopped
1 tomato, thinly sliced
- Preheat oven to 400° F, and butter a 9-inch glass or ceramic pie pan, then coat with Parmesan. Place the pan on a baking sheet and set aside.
- Squeeze excess water out of the spinach and put it in a food processor, along with the egg whites, egg, half the Mexican cheese blend, cottage cheese, milk, flour, baking powder and salt. Pulse until mixture is an even green color with bits of spinach, about 30-60 seconds.
- Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray and add potatoes, bell pepper and mushrooms; sauté for 5 minutes or until tender. Transfer the mixture to the pie dish and pour egg mixture on top.
- Top with parsley, the remaining cheeses and tomato slices. Bake for 10 minutes. Reduce oven temperature to 350° and bake for 35 minutes more, or until golden brown.
- Let cool on a wire rack for 10 minutes before slicing and serving.