SparkPeople Advertisers Keep the Site Free

Nutrition Facts

  Servings Per Recipe: 8
  Serving Size: 1 serving

Amount Per Serving
  Calories 195.0
  Total Fat 13.5 g
      Saturated Fat 4.0 g
      Polyunsaturated Fat 2.9 g
      Monounsaturated Fat 5.8 g
  Cholesterol 104.5 mg
  Sodium 280.1 mg
  Potassium 222.7 mg
  Total Carbohydrate 11.7 g
      Dietary Fiber 1.3 g
      Sugars 0.8 g
  Protein 7.4 g
  Vitamin A 49.4 %
  Vitamin B-12 7.7 %
  Vitamin B-6 8.3 %
  Vitamin C 7.2 %
  Vitamin D 9.1 %
  Vitamin E 6.7 %
  Calcium 12.7 %
  Copper 5.8 %
  Folate 15.7 %
  Iron 7.5 %
  Magnesium 7.0 %
  Manganese 19.6 %
  Niacin 6.7 %
  Pantothenic Acid     4.8 %
  Phosphorus     13.9 %
  Riboflavin 22.1 %
  Selenium 6.4 %
  Thiamin 7.4 %
  Zinc 6.7 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Calories in Feta Mushroom Spinach Quiche

View the full Feta Mushroom Spinach Quiche Recipe & Instructions
Submitted by: AURICAL

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Feta Mushroom Spinach Quiche

84 calories of Frozen pie crust, (0.13 crust, single 9")

36 calories of Egg, fresh, whole, raw, (0.50 large)

24 calories of Feta Cheese, (0.06 cup, crumbled)

23 calories of Olive Oil, (0.19 tbsp)

10 calories of Sour Cream, reduced fat, (0.03 cup)

8 calories of Spinach, frozen, (0.13 package (10 oz) yields)

4 calories of Mushrooms, fresh, (0.25 cup, pieces or slices)

3 calories of Parmesan Cheese, grated, (0.13 tbsp)

2 calories of Milk, nonfat, (0.03 cup)

1 calories of Garlic, (0.25 tsp)


Nutrition & Calorie Comments  

Delicious. We'll definitely have this again. I substituted nonfat Greek yogurt for the sour cream. Submitted by:
2WHEELER

(4/15/14)
report inappropriate
I made this for my girlfriends & me as a quick, nutritious breakfast before our 5K mud run obstacle course race this past Saturday. I shaved a few calories off by using egg substitute (instead of real eggs) and using 2% Greek yogurt instead of sour cream. Also added diced zucchini. DEELISH! Submitted by:
SJSTUCKEY

(4/9/14)
report inappropriate
Tasted great! I subbed full-fat dairy however. I do not consume reduced fat dairy products. Submitted by:
KTRIBE808

(3/3/14)
report inappropriate
This sounds delicious! Another way to cut the calories is to use eggbeaters instead of regular eggs. I've used eggbeaters in my regular quiche and they work fine. Submitted by:
LDBEAMS

(3/3/14)
report inappropriate
made this last night, added the imitation crab, but used low fat sour cream and low fat feta...was delicious! My family inhaled it!!!!! Also, I drained the spinach and wrung it out...but found that by sauteeing it with the mushrooms and garlic, any leftover excess moisture cooked off. Submitted by:
TREADIN4BSP

(11/15/13)
report inappropriate
This quiche is really good. I prebaked the pie crust, and sauteed the frzed spinach along with the mushrooms, and added salt and pepper to the egg mixture. It was delicious! Submitted by:
AJDONOVAN

(11/11/13)
report inappropriate
This quiche is fantastic! An 8th of the pie is not enough, I ate 2 pieces since the calories where so low. Hubby didn't like all the spinach (I did) and suggested next time we use half as much and substitute in artichokes too. I used Tomato & Basil Feta which was great. Definatley will make again! Submitted by:
SQUIRRELMOMMA1

(8/11/13)
report inappropriate
Looks delicious. Will definitely make this crustless style this weekend, but am thinking of using only 2 whole eggs and the rest egg whites, to save fat/calories Submitted by:
SCRIMP1

(8/9/13)
report inappropriate
This looks like a good, useful basic quiche recipe - I'm concerned about the sodium level. My son has extremely high sodium sensitivity; 350 mg/serving seems high for the ingredients used. If we used low sodium cheese in place of the feta, that would probably lower it some, but not enough. Submitted by:
LARSIL

(8/9/13)
report inappropriate
Marvelous!! Thanks for this! No crust (cooking spray), no parmesan . Gr yogurt for sour cream & plain soy milk for milk. Used a med onion & lg clove of garlic. Bit of salt and freshly-ground black pepper just before eating. MARVELOUS and twice as big a serving size only 252 cal. Submitted by:
CHUBBYNOMORE3

(4/6/13)
report inappropriate
We make and eat this all.the.time. I make a whole-wheat press in the pan crust for a fiber and vitamin boost. I always substitute plain yogurt for sour cream, and it turns out great. Submitted by:
LUSN010

(3/14/12)
report inappropriate
I LOVED this dish! Used Non-fat plain yogurt instead of Sour Cream, but everything else was the same. Will be making this again and again. Submitted by:
EELS4PEELS

(7/10/11)
report inappropriate
I used egg substitute, Fage 0% Greek Yogurt instead of sour cream, low fat feta, and 3 low carb tortillas for the crust. That shaved off a bunch of calories, and I really liked it! Submitted by:
KRAZYKAT222

(8/4/10)
report inappropriate
This was awesome! I've made this several times. I added some salt and pepper to add more flavor and I also used reduced-fat Feta cheese, it cut down the calories and tastes just as good. Submitted by:
ESMAIL0830

(6/17/08)
report inappropriate
Fantastic! I used regular sour cream and according the ingredients that I used, it was 16.5 grams of fat. Submitted by:
AAYJAY

(3/19/08)
report inappropriate
I skipped the pie crust, added some salt and pepper, and topped the quiche with sliced tomatoes for a bit of prettiness. Only 106 calories per serving that way! Submitted by:
KFCOOKE

(8/30/07)
report inappropriate
This recipe is great but I would suggest that you add some salt/seasoning since it is a bit bland. Also, make sure to drain the thawed spinach--I didn't and my filling overflowed a bit. Just a helpful hint for those that are like me and forget these things! Submitted by:
STEPH25TKD

(4/30/07)
report inappropriate