Skip to main content
Close Menu
menu
PeopleOne Health Sign In
  • PeopleOne Health Close menu
  • SparkAmerica Calendar
  • More Articles
  • Learn About PeopleOne
  • Sign In
Healthy Living  •  All Recipes

Feta Mushroom Spinach Quiche

Feta Mushroom Spinach Quiche
Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 195.0
  • Total Fat: 13.5 g
  • Cholesterol: 104.5 mg
  • Sodium: 280.1 mg
  • Total Carbs: 11.7 g
  • Dietary Fiber: 1.3 g
  • Protein: 7.4 g

Introduction

Delicious and healthful, this simple dish is perfect any time of day.

Ingredients

4 large eggs
1/4 c. reduced fat sour cream
1/4 c. skim milk
2 c. fresh mushrooms, sliced
2 tsp. garlic, minced
4 tsp. olive oil
1 bag Fresh Express Baby Spinach
1/2 c. feta cheese, finely crumbled
1 tbsp Parmesan cheese, grated
1 prepared 9"" pie crust

Directions

1. Preheat oven to 375
2. Thaw spinach and pie crust (check directions on package of pie crust - some can be used frozen)
3. Sautee garlic and mushrooms in olive oil (If using fresh spinach, throw that in as well)
4. whisk sour cream, milk, and eggs until smooth (works best if sour cream and milk are mixed first and then eggs are added)
5. Add spinach, mushrooms, garlic, and feta cheese to the egg mixture and stir briefly
6. Pour into pie crust
7. Sprinkle parm evenly over the top
8. Bake at 375 for 25-30 mins - quiche is done when knife inserted in the center comes out clean.

Serves 6-8 (calorie info calculated for 8 servings)

To reduce the calories/fat even more:
- use reduced fat feta cheese
- Don't use parm at all
- Don't use a pie crust, just spray the pie dish with a nonstick cooking spray.

Enjoy!

*****Update*****

Made this recipe again last night and I made some slight changes/improvements that others might enjoy:

-Pre-baked the crust for ~7-10 mins at 375
-As suggested by some I added a little salt/pepper to egg mixture
-Sauteed scallions with the mushrooms
-Added ~1 c. of imitation crab/lobster meat chopped into relatively small pieces

These alterations did a lot to improve the texture of the crust and overall flavor of the quiche only increased the calories by 15-20 cals / slice

Minutes to Prepare: 20
Minutes to Cook: 30
Number of Servings: 8


Related Recipes

  • Low-Fat Apple Pie Low-Fat Apple Pie
  • 2-Bean Sweet Potato Chili 2-Bean Sweet Potato Chili
  • Slow Cooker Vegetable Curry Slow Cooker Vegetable Curry
  • Fresh Vegan Spring Rolls Fresh Vegan Spring Rolls
  • Fruity Spring Salad Fruity Spring Salad
  • Veggie Pizza on Whole-Wheat Crust with Feta and Mozzarella Cheeses Veggie Pizza on Whole-Wheat Crust with Feta and Mozzarella Cheeses
  • Sauteed Garlicky Mushrooms Sauteed Garlicky Mushrooms
  • Polenta Rounds with Creamy Pesto Polenta Rounds with Creamy Pesto
  • Garden Harvest Vegetable Soup Garden Harvest Vegetable Soup
  • Summer Fresh Fruit Salad - Strawberry/Mango Summer Fresh Fruit Salad - Strawberry/Mango
Sign In to PeopleOne
© PeopleOne Health 2025 Privacy Policy Terms of Use