Healthy Quiche Recipe:
Spinach Quiche

A classic healthy quiche recipe, spinach quiche is quite easy to make and is a good way of getting fussy family members to eat their spinach. Spinach has among the highest nutrients of any vegetable, including vitamin K, vitamin A, manganese and folate. It also is high in antioxidants, protecting your cells from free radical damage.

Vitamin K is very important for bone health, with one cup of cooked spinach providing over 1000% of your RDV. Spinach also contains a nutrient called a glycoglycerolipid, something that helps to protect the lining of your digestive tract from damage due to inflammation.

Spinach is also naturally high in calcium, although its absorption can be minimal (about 5%) if it is eaten raw due to its oxalic acid content. Oxalic acid binds with calcium and prevents its absorption. However, the level of oxalic acid in cooked spinach is very low, and as cooked spinach is used in this recipe, you can enjoy the benefits of added calcium in your diet from this dish.

A delicious and nutritious healthy quiche recipe that can be served for any meal of the day, spinach quiche is likely to become a family favorite.

Photo: Tiffany Nibbledish

Spinach Quiche

Yield 6
Prep Time 20 minutes
Cook Time 40 minutes

Ingredients

1/4 cup olive oil
3 cloves chopped garlic
1 chopped onion
1 package chopped frozen spinach, thawed and drained
1 4.5-oz. can drained mushrooms
1 6-oz. package crumbled herb and garlic feta cheese
1 8-oz. package shredded cheddar cheese
sea salt and pepper to taste
4 beaten eggs
1 cup milk
1 prepared pie crust

Instructions

  1. Preheat oven to 375 F. or 190 degrees C.
  2. Melt butter over medium heat in medium skillet. Add garlic and onion and saute about 7 minutes until lightly browned.
  3. Stirl in mushrooms, spinach, feta cheese and 1/2 cup cheddar cheese. Add salt and pepper to taste.
  4. Spoon into pie crust.
  5. Whisk eggs and milk together in medium bowl. Add salt and pepper to taste. Pour into pastry shell to combine egg mixture and spinach mixture.
  6. Bake for 15 minutes. Sprinkle with the rest of the cheese and bake 35 to 40 minutes more, or until set.
  7. Allow to cool 10 minutes before serving.


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