Recipe: Make Crustless Spinach and Cheese Quiche in the Microwave
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.
  • 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
  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
Recipe by My Southern Health at