Crustless Spinach, Onion, and Gruyère Quiche

This recipe is one of my favorite go-to dishes for several reasons. It’s tasty, it’s easy, and it has all three macronutrients. I am providing you with two different versions: one low-calorie and one higher-calorie. I like to use the low-calorie version when I make it for myself. I eat a slice after I make it, then cut the rest up and freeze the pieces individually for an easy go-to meal option when I don’t feel like making anything. I like to use the higher-calorie version when I am making it for others because it does have a little more flavor due to the higher use of fats: egg yolks, Gruyère cheese, milk fat, and olive oil. Of course, that does raise the calorie count. So, if you opt to make the higher-calorie version, but are worried about the calories, you can also just cut the finished dish into smaller serving sizes. Hope you enjoy!

Low-calorie Version
(10 servings)
240 calories/serving

Yummy spinach, onion, eggs, Gruyere, salt, fat free milk, cayenne pepper, and smoked paprika. Not pictured: flour, olive oil, and freshly ground pepper

Yummy spinach, onion, eggs, Gruyere, salt, fat free milk, cayenne pepper, and smoked paprika.
Not pictured: flour, olive oil, and freshly ground pepper

Ingredients
2 medium onions, diced
1 10-oz package of frozen spinach (or you can use fresh if that’s easier for you)
1 tbsp extra virgin olive oil
2 large eggs
6 egg whites
2 2/3 cups fat-free milk
10-oz Gruyère cheese, chopped into pieces
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp salt
a large pinch of cayenne pepper
a large pinch of smoked paprika (optional)
fresh ground pepper (to taste)
See Measurement Conversions

Higher-calorie Version
(10 servings)
320 calories / serving

Ingredients
2 medium onions, diced
1 10-oz package of frozen spinach (or you can use fresh if that’s easier for you)
2 TB extra virgin olive oil
4 large eggs
4 egg whites
2 2/3 cups 2% milk
14-oz Gruyère cheese, chopped into pieces
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp salt
a large pinch of cayenne pepper
a large pinch of smoked paprika (optional)
fresh ground pepper (to taste)
See Measurement Conversions

Note: If you don’t like spinach, you most likely will not like this dish. You can, however, always decrease the level of spinach if desired.

Close up of finished dish.

Close up of finished dish.

Directions

  1. Preheat oven to 400F (205C).
  2. Lightly grease two 10-inch quiche/tart pans OR one large casserole dish.
  3. In a medium frying pan, cook the diced onions together with the olive oil on medium heat until they are tender and translucent. Add in the frozen spinach and cover until no longer frozen. Take the lid off and stir occasionally to cook out some of the leftover moisture. You can set this aside and let it cool until needed.
  4. In a small mixing bowl whisk together your eggs and milk.
  5. In a large mixing bowl, combine your flour, baking powder, 1/2 tsp of salt, fresh pepper, cayenne, and paprika.
  6. Add the eggs and milk to the flour combination and stir until mixed. Continue stirring while you add the Gruyère cheese and the onion/spinach mixture.
  7. When everything is coated, pour the mixture into the prepared dish(es) — make sure the spinach and cheese look evenly distributed throughout the dish.
  8. Bake for 30 minutes or a little longer if necessary until the center is set and the edges are a nice golden brown.
  9. Let it stand for a few minutes so it settles before serving.
  10. Make sure to salt and pepper it to taste.

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