Light Mushroom and Spinach Quiche
This Light Mushroom and Spinach Quiche features a flaky whole wheat crust cradling a creamy, low-fat custard studded with earthy mushrooms, tender spinach, and melted Swiss. Healthy, protein-packed, and under 250 calories per slice—perfect for brunch or meal prep.
Why You’ll Love This Recipe
This Light Mushroom and Spinach Quiche is proof that comfort food can be healthy and elegant. A crisp whole wheat crust gives way to a silky, low-fat egg custard bursting with savory mushrooms, wilted spinach, and nutty Swiss cheese—each bite feels indulgent but clocks in under 250 calories. It’s naturally vegetarian, easily made gluten-free, and perfect for brunch, lunch, or dinner. The quiche bakes up golden and fragrant, slices beautifully, and reheats like a dream, making it ideal for meal prep or feeding a crowd. Whether you’re watching calories, carbs, or just craving something cozy yet nourishing, this quiche delivers big flavor with smart ingredients.
Recipe Tips and Tricks
- Blind-Bake the Crust: Prevents sogginess; use pie weights or dried beans on parchment.
- Squeeze Spinach Dry: Remove every drop of water to avoid watery quiche.
- Sauté Mushrooms: Cook until golden and dry—releases moisture and concentrates flavor.
- Temper Eggs: Slowly whisk hot milk into eggs to prevent curdling.
- Low and Slow: Bake at 350°F for even cooking and creamy texture.
- Check Doneness: Jiggle test—center should wobble slightly but not be liquid.
- Rest Before Slicing: 10 minutes post-bake sets the custard for clean cuts.
- Freeze Slices: Wrap individually for grab-and-go breakfasts.
Light Mushroom and Spinach Quiche
Flaky whole wheat crust with creamy mushroom-spinach custard—light, healthy, and under 250 calories.
Ingredients
- ½ cup diced onion
- ¾ cup shredded Swiss cheese
- 1 clove garlic, minced
- 1 tsp olive oil
- 1 whole wheat 9-inch pie crust (unbaked)
- 1½ cups low-fat milk (skim or 1%)
- 4 large eggs + 2 egg whites
- 5 oz fresh baby spinach
- 8 oz cremini mushrooms, sliced
- Pinch nutmeg
- Salt and pepper to taste
Instructions
- Preheat & Prep Crust: Heat oven to 375°F; fit crust into 9-inch pie dish, crimp edges, and chill while prepping filling.
- Blind-Bake Crust: Line crust with parchment, fill with pie weights or beans; bake 15 minutes, remove weights, prick bottom, bake 5 more minutes.
- Sauté Veggies: Heat olive oil in skillet; cook onion 3 minutes, add mushrooms and garlic, cook until golden and dry (6-8 minutes).
- Wilt Spinach: Add spinach to skillet in handfuls; cook until just wilted (1-2 minutes), then transfer to towel and squeeze dry.
- Chop Filling: Roughly chop mushroom-spinach mixture; this ensures even distribution in custard.
- Whisk Custard: In bowl, whisk eggs, egg whites, milk, nutmeg, salt, and pepper until smooth and frothy.
- Assemble: Sprinkle half the cheese in crust, add veggie mixture, pour custard over, top with remaining cheese.
- Bake: Reduce oven to 350°F; bake 40-45 minutes until center is just set with a slight jiggle.
- Rest: Let quiche cool 10 minutes on rack—this sets the custard for clean slices.
- Serve: Slice into wedges; enjoy warm or at room temp with salad or fruit.
Notes
- Use a deep-dish pie plate if your crust is thick to prevent overflow.
- For golden top, brush crust edges with egg wash before baking.
- Make ahead: bake, cool, cover, and refrigerate; reheat at 325°F for 15 minutes.
- Freeze unbaked: assemble, wrap tightly, freeze up to 1 month; bake from frozen, add 15-20 min.
Ingredients Notes
- Whole Wheat Pie Crust (9-inch, store-bought or homemade): Adds fiber and nutty flavor; white whole wheat is milder.
- Eggs (4 large + 2 egg whites): Whole eggs for richness, whites to lighten and boost protein.
- Low-Fat Milk (1½ cups): Skim or 1% keeps it light; almond milk for dairy-free.
- Mushrooms (8 oz, cremini or white): Sliced and sautéed for umami depth; wipe, don’t wash.
- Fresh Spinach (5 oz): Baby spinach wilts easily; frozen (thawed, squeezed) works too.
- Swiss Cheese (¾ cup, shredded): Melty, nutty flavor; Gruyère or light cheddar for variety.
- Onion (½ cup, diced): Adds sweetness; shallots for milder taste.
- Garlic (1 clove, minced): Fresh for aroma; powder in a pinch.
- Olive Oil (1 tsp): For sautéing veggies with minimal fat.
- Nutmeg (pinch): Classic quiche flavor; enhances custard.
Variations and Substitutions
- Crustless: Bake in greased pie dish for gluten-free, lower-carb version.
- Dairy-Free: Use almond milk, vegan cheese, and 1 tbsp nutritional yeast.
- Protein Boost: Add diced turkey bacon, ham, or smoked salmon.
- Veggie Swap: Broccoli, zucchini, or bell peppers instead of spinach.
- Cheese Twist: Feta, goat cheese, or light mozzarella for different profiles.
- Herb Infusion: Add fresh thyme, dill, or chives to custard.
- Mini Quiches: Bake in muffin tins for portable breakfasts.
- Spicy Kick: ¼ tsp red pepper flakes or dash of hot sauce.
Storage Options
- Refrigerator: Store covered up to 4 days.
- Freezer: Freeze baked quiche (whole or sliced) up to 2 months; thaw overnight.
- Reheating: 350°F oven 10-15 min or microwave 1-2 min per slice.
Dish Gallery
Please share this Light Mushroom and Spinach Quiche with your friends and do a comment below about your feedback.
We will meet you on next article.
Until you can read, Lemon Herb Shrimp-Stuffed Mushrooms
