Healthy & Easy Crustless Spinach Quiche Recipe

Ingredients

• cooking spray
• 3 tablespoons unsalted butter
• 6.5 ounces mushrooms, chopped
• 0.5 cup chopped onion
• 3 tablespoons minced garlic
• 1 (10 ounce) package fresh spinach, chopped
• 1 cup egg whites
• 1 cup skim milk
• 1 (8 ounce) package shredded fat-free Cheddar cheese
• 6 ounces crumbled fat-free feta cheese
• salt and ground black pepper to taste

Instructions

1. Preheat your oven to 375 degrees F (190 degrees C). Grease a 9x13-inch baking dish with cooking spray to prevent sticking.
2. Melt butter in a skillet over medium heat. Cook mushrooms, onion, and garlic in the hot pan until the onion softens, approximately 7 minutes. Add spinach to the pan and cook over low heat until the spinach wilts and most of the moisture has evaporated, about 5 to 7 minutes.
3. In a bowl, combine egg whites and milk, then whisk thoroughly. Add 1/2 cup Cheddar cheese and feta cheese. Mix in the spinach mixture until well combined. Season with salt and pepper to taste. Pour the mixture into the prepared baking dish.
4. Bake in the preheated oven for 15 minutes. Take out the quiche and sprinkle the remaining Cheddar cheese evenly over the top. Return to the oven and continue baking until the center is firm, around 40 minutes.

Nutrition

• Calories: 107 kcal
• Fat Content: 5 g
• Fiber Content: 1 g
• Sugar Content: 3 g
• Sodium Content: 408 mg
• Protein Content: 13 g
• Cholesterol Content: 15 mg
• Carbohydrate Content: 5 g
• Saturated Fat Content: 3 g
• Unsaturated Fat Content: 0 g