A simple dish full of protein and veggies to help get your diet back on track.
Spinach & Egg White Quiche
- 1/3 cup red onion chopped
- 1-1/2 cup egg whites
- 10 ounces frozen spinach thawed
- 2 tablespoons skim milk
- 1 teaspoon garlic salt
- 2-1/2 tablespoons feta crumbled
- 1/4 cup shredded cheddar
Preheat oven to 350°F.
In a large, nonstick frying pan over medium heat, sauté onion until tender, approximately 5 minutes; remove from heat.
Whisk egg whites in a large mixing bowl.
Thoroughly drain spinach, then add to whites.
Add onion, milk, salt, feta, and cheddar; stir well to combine.
Grease a 9-inch pie pan or a 12-cup muffin pan with nonstick cooking spray.
Pour egg white mixture into pie pan and transfer to oven.
Bake 9-inch pie for 40 minutes and muffins for 15-20 minutes or until whites are set.
This recipe was written originally after a series of end of summer indulgences. Now, at the start of 2021, it seems the perfect time to return to a healthy diet. Even a conscientious eater, such as myself, needs to let go and enjoy the splendor of the season. Between holiday parties, family dinners, early evening cocktails, and more, the extra calories are everywhere. Like most of the world, I start the new year with thoughts of healthy meals. This Egg White Quiche is a perfect choice. Not only could it make a fine breakfast, but if you baked it in a muffin pan, it could work as an appetizer as well.
From the wayback time machine
To learn more about this recipe, originally published in September 2013, keep reading.
As the summer wound down, our family had a small handful of travels in store. First, there was the trip to Saratoga with my husband. Then there was the long weekend trip with the kids to tour a college and goof off. Finally, there was a last minute Labor Day weekend trip to Vermont. During these trips, there were instances of indulgent dining: an afternoon cocktail and a delicious snack; the polo match picnic followed by ice cream cones; the multi-course gourmet dinner. The list contains a few more, but the theme is apparent.
So, by the end of August, when I was planning our Tapas Monday menu, I really wanted something healthier. It needed to be tasty, too, because healthy and bland are not acceptable. Conveniently, our chickens helped in this plan. As we hadn’t been home as much but had collected the eggs daily, we had a dozen waiting to be used in the refrigerator.
With cooperative chickens and a yen for healthiness, the idea for an egg white quiche came to mind. I had never made one, but as I make many (MANY) egg white omelets, I was pretty sure that the quiche would set properly. Not being a fan of pie crust, I knew that I would enjoy this crust-less quiche. Having shared this dish with my tapas partner, I can confirm that the quiche was enjoyed by both.
The next time we have an abundance of eggs we will try this recipe again. I look forward to trying different combinations of veggies and cheeses.
If you’re looking for a way to use a lot of spinach and just a single egg, these Spinach Balls are a great option.