Low Fat Crustless Spinach Quiche Recipe

This crustless spinach quiche is light, flavorful, and incredibly satisfying—all while being under 5 grams of fat per serving. With tender baby spinach, savory onions, and creamy egg filling, it’s a smart choice for anyone looking to enjoy a high-protein, low-calorie breakfast or brunch. Since there’s no crust, you cut down on unnecessary saturated fat while still getting that classic quiche comfort. Whether you’re following a heart-healthy, weight loss, or low-fat diet, this easy baked dish will fit right in.

About This Recipe

Each bite is silky, savory, and full of herbaceous flavor from fresh spinach and a touch of nutmeg. The eggs puff gently in the oven, creating a soft, custard-like texture that’s balanced by just enough low-fat cheese to keep it satisfying but still light.

This is one of those “set-it-and-forget-it” recipes that works beautifully for weekend brunch or weekday meal prep. Serve it warm or cold, slice it for grab-and-go breakfasts, or pair it with a simple salad for a light dinner.

Why This Recipe Belongs in Your Diet

Using egg whites and fat-free milk keeps the fat low without sacrificing protein or flavor. The spinach adds fiber and iron, while skipping the crust eliminates about 8–10 grams of fat per serving. It’s a smart, balanced way to enjoy something cozy and comforting while sticking to your healthy eating goals.

What You’ll Need (Ingredients)

This recipe keeps things simple with clean ingredients and a few flavor-boosting extras.

• Fresh Baby Spinach, 5 cups: Wilts down beautifully and brings fiber, vitamins, and a pop of green.
• Egg Whites, 6 large: High-protein, low-fat, and help the quiche stay light and fluffy.
• Whole Eggs, 2 large: A little yolk adds richness and color without overdoing the fat.
• Fat-Free Milk, 1 cup: Keeps the custard creamy while cutting calories and fat.
• Yellow Onion, 1 small, finely chopped: Adds savory depth and natural sweetness.
• Garlic, 2 cloves, minced: Boosts flavor without any added fat.
• Reduced-Fat Cheddar Cheese, ½ cup shredded: Just enough to melt and bind everything together.
• Salt, ½ teaspoon: Enhances all the savory elements.
• Black Pepper, ¼ teaspoon: A bit of kick to balance the mild ingredients.
• Ground Nutmeg, ⅛ teaspoon: A classic quiche touch that adds warmth.

How to Make Low Fat Crustless Spinach Quiche

1. Preheat oven to 375°F and lightly spray a 9-inch pie dish with nonstick cooking spray.
2. Sauté the onion and garlic in a nonstick skillet over medium heat for 3-4 minutes until softened. Add the spinach and cook just until wilted. Remove from heat and let cool slightly.
3. Whisk eggs and milk in a large bowl. Add salt, pepper, and nutmeg.
4. Stir in the cooked spinach mixture and cheese until well combined.
5. Pour the mixture into the prepared pie dish and smooth the top.
6. Bake for 35–40 minutes, or until the center is just set and a knife inserted comes out clean.
7. Let it rest for 10 minutes before slicing and serving.

Recipe Tips and Variations

• Add chopped mushrooms or bell peppers for extra veggies.
• Swap the cheddar for low-fat feta or mozzarella for a different twist.
• Use a silicone pie pan to prevent sticking without needing extra oil.
• For extra flavor, stir in fresh herbs like dill or parsley.

How to Store Leftovers

Store cooled quiche slices in an airtight container in the fridge for up to 4 days. You can also wrap individual portions and freeze for up to 2 months. Reheat gently in the microwave or oven.

Nutrition Facts

• Serving Size: 1 slice (1/6 of quiche)
• Calories: 120 kcal
• Fat: 4.2 g
• Carbohydrates: 5 g
• Protein: 13 g
• Sodium: 310 mg

Try More Recipes:

• Low Fat Zucchini Bread
• Low Fat Zucchini Muffins
• Low Fat Crab Cakes