Healthy Quiche with Spinach and Feta

Name: Healthy Quiche with Spinach and Feta
Prep time: 20 min
Cook time: 40 min
Total time: 70 min
Yield: 8 slices
Cuisine: Canadian
Ingredients: 1 1/4 cup whole wheat flour; 1/4 teaspoon salt; 1/4 cup cold butter (cubed); 3-4 tablespoons ice water; 1 onion (finely chopped); 2 cloves garlic (minced); 150 grams fresh spinach (roughly chopped); 4 eggs (beaten); 1 cup milk; 100 grams feta cheese (crumbled); 1/4 teaspoon black pepper

70 min 8 slices Medium

All Recipes

Savour this nutritious quiche, packed with spinach and feta, perfect for a healthy breakfast or brunch.

Prep

20 min

Cook

40 min

Total

70 min

Servings

Difficulty

Medium

Quiche is a versatile dish that can be enjoyed for breakfast, lunch, or dinner. Our healthy quiche with spinach and feta is a delightful twist on the classic recipe, providing a nutritious option without sacrificing taste. This version is perfect for those looking for a lighter meal that's still full of flavour. Using fresh spinach and tangy feta cheese, this quiche offers a rich texture and a burst of flavour. The savoury custard filling is made with a combination of eggs and milk, providing a creamy yet healthy base. Whether you're a seasoned quiche lover or new to this dish, this recipe is sure to become a staple in your kitchen.

Instructions

Prepare the crust

In a bowl, mix the whole wheat flour and salt. Cut in the cold butter until the mixture resembles coarse crumbs. Gradually add ice water until the dough comes together. Roll out and fit into a 23 cm (9 inch) pie pan.

Pro tip: Chill the dough for 30 minutes for easier rolling.

Pre-bake the crust

Preheat oven to 190°C (375°F). Prick the crust with a fork and line with parchment paper. Fill with pie weights and bake for 10 minutes.

Pro tip: Remove weights and parchment after baking to allow the crust to dry out slightly.

Sauté onions and garlic

In a skillet, sauté chopped onion and minced garlic over medium heat until onion is translucent, about 5 minutes.

Pro tip: Add a splash of water if onions start to brown too quickly.

Wilt the spinach

Add the spinach to the skillet and cook until wilted, about 2-3 minutes. Remove from heat and let cool slightly.

Pro tip: Spinach will reduce in volume significantly.

Prepare the filling

In a large bowl, whisk the eggs and milk together. Stir in the cooled spinach mixture, crumbled feta, and black pepper.

Pro tip: Ensure the spinach mixture is not too hot to avoid scrambling the eggs.

Bake the quiche

Pour the filling into the pre-baked crust. Bake in the preheated oven for 30-35 minutes, or until the centre is set and the top is golden.

Pro tip: The quiche should slightly jiggle in the centre when done.

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Tips & Tricks

Use fresh spinach for vibrant flavour.
Pre-bake the crust to ensure a crispy base.
Let the quiche cool slightly for easy slicing.

Frequently Asked Questions

What makes this quiche healthy?

This quiche is healthy due to its use of whole wheat flour, fresh vegetables, and reduced cheese content, providing a balanced meal with fewer calories.

Can I make the quiche ahead of time?

Yes, you can prepare it up to three days in advance. Store it in the refrigerator and reheat before serving.

How do I store leftover quiche?

Store leftover quiche in an airtight container in the refrigerator for up to three days, or freeze for up to a month.

Can I use frozen spinach instead of fresh?

Yes, thaw and drain the frozen spinach well before using it in the recipe to avoid excess moisture.

What is the calorie count per serving?

Each serving of this healthy quiche contains approximately 220 calories.

How long should I bake the quiche?

Bake the quiche for 30-35 minutes at 190°C (375°F) until the centre is set.

Serving Suggestions

Serve your healthy quiche with a side salad or fresh fruit for a balanced meal. It's also a wonderful addition to any brunch spread. Pair it with a light white wine or a sparkling water for a refreshing drink. You can prepare the quiche ahead of time and store it in the refrigerator for up to three days. To reheat, simply warm it in a 180°C (350°F) oven for about 10 minutes. This quiche also freezes well—wrap portions individually and store them in the freezer for up to a month.