Recipes
November 3, 2017

Recipe: Crustless Spinach and Cheese Quiche in the Microwave

by Square casserole pan containing spinach cheese quiche

This spinach quiche skips the crust (and the fat and calories that go with it!)

 

Mmmm, quiche — eggs, cheese and veggies baked together; it’s always a popular option for dinner, brunch or a potluck. All that cheese and a pastry crust can rack up some fat and calories, though.

This spinach quiche recipe skips the crust and uses low-fat cheese and egg substitute to cut a lot of calories. Whipping up a quiche in the microwave means there’s no hot oven to deal with! There’s a healthy dose of bright green spinach in here, too, to add nutritional punch and some pretty color.

Cubed cheese, spinach, mushrooms and chopped onion for making quiche

 

 

Ingredients

Butter-flavored cooking spray
3⁄4 cup fresh white mushrooms, chopped
1⁄4 cup shallots, chopped
2 (10-ounce) packages frozen chopped spinach
1 tablespoon water
1⁄4 cup egg substitute
1⁄2 cup skim milk
1⁄2 cup low-fat Swiss cheese, diced
1⁄4 teaspoon ground nutmeg

 

Instructions

Spray a microwaveable casserole dish with butter-flavored cooking spray.

 

Mushrooms and onions ready for microwave for quiche

Add mushrooms and shallots, cover dish and microwave on high for 1 minute.

 

Spinach thawed in pan for quiche

Place frozen spinach and water on top of mushroom mixture. Cover and microwave on high for 3-1⁄2 minutes. Uncover and break up spinach, flipping it over. Recover and microwave on high for another 3-1⁄2 minutes. Remove from microwave and drain if there’s too much liquid.

In a separate bowl, combine egg substitute and milk. Stir in diced cheese and nutmeg.

Stir spinach, mushrooms and shallots in a casserole dish to combine.

 

Diced cheese, spinach and mushrooms in baking pan

Pour egg-milk-cheese mixture on top, cover and microwave on high for 4 minutes.

 

Recipe: Make Crustless Spinach and Cheese Quiche in the Microwave
Author: 
Recipe type: Brunch, dinner
Serves: 4 (3/4 cup) servings
 
Here's a way to make a filling quiche, quickly and without the fat and calories that come with a crust.
Ingredients
  • Butter-flavored cooking spray
  • 3⁄4 cup fresh white mushrooms, chopped
  • 1⁄4 cup shallots, chopped
  • 2 (10-ounce) packages frozen chopped spinach
  • 1 tablespoon water
  • 1⁄4 cup egg substitute
  • 1⁄2 cup skim milk
  • 1⁄2 cup low-fat Swiss cheese, diced
  • 1⁄4 teaspoon ground nutmeg
Instructions
  1. Spray a microwaveable casserole dish with butter-flavored cooking spray.
  2. Add mushrooms and shallots, cover dish and microwave on high for 1 minute.
  3. Place frozen spinach and water on top of mushroom mixture. Cover and microwave on high for 3-1⁄2 minutes.
  4. Uncover and break up spinach, flipping it over. Recover and microwave on high for another 3-1⁄2 minutes.
  5. Remove from microwave and drain if there's too much liquid.
  6. In a separate bowl, combine egg substitute and milk. Stir in diced cheese and nutmeg.
  7. Stir spinach, mushrooms and shallots in casserole dish to combine.
  8. Pour egg-milk-cheese mixture on top, cover and microwave on high for 4 minutes.
Nutrition Information
Serving size: ¾ cup Calories: 107 Fat: 3.2 grams Carbohydrates: 7.5 grams Sodium: 166 milligrams Fiber: 4 grams Protein: 11.6 grams

 

Dinner, Lunch, Weight Management

2 thoughts on “Recipe: Crustless Spinach and Cheese Quiche in the Microwave”

  1. A says:

    What temperature and for how long do you bake in the oven?

    1. Maura Ammenheuser says:

      Hi. This is a microwave recipe, not one for a traditional oven. The instructions for using the microwave are in the post.

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