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Nutrition Facts

  Servings Per Recipe: 6
  Serving Size: 1 serving

Amount Per Serving
  Calories 134.1
  Total Fat 4.6 g
      Saturated Fat 2.5 g
      Polyunsaturated Fat 0.5 g
      Monounsaturated Fat 1.2 g
  Cholesterol 74.2 mg
  Sodium 249.0 mg
  Potassium 335.3 mg
  Total Carbohydrate 13.7 g
      Dietary Fiber 2.2 g
      Sugars 3.0 g
  Protein 10.3 g
  Vitamin A 62.8 %
  Vitamin B-12 11.4 %
  Vitamin B-6 9.9 %
  Vitamin C 16.3 %
  Vitamin D 11.5 %
  Vitamin E 5.6 %
  Calcium 16.7 %
  Copper 2.9 %
  Folate 21.0 %
  Iron 8.2 %
  Magnesium 8.2 %
  Manganese 14.3 %
  Niacin 2.1 %
  Pantothenic Acid     6.1 %
  Phosphorus     15.0 %
  Riboflavin 30.7 %
  Selenium 4.9 %
  Thiamin 4.6 %
  Zinc 8.2 %


*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 Crustless Spinach, Onion and Feta Quiche

View the full Crustless Spinach, Onion and Feta Quiche Recipe & Instructions
Submitted by: JENNLOVE

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 Crustless Spinach, Onion and Feta Quiche

32 calories of Whole Wheat Flour, (0.08 cup)

32 calories of Feta Cheese, (0.08 cup, crumbled)

24 calories of Egg, fresh, whole, raw, (0.33 large)

18 calories of Milk, nonfat, (0.22 cup)

11 calories of Egg substitute, liquid (Egg Beaters), (0.08 cup)

7 calories of Onions, raw, (0.17 medium (2-1/2" dia))

7 calories of Spinach, fresh, (0.10 package (10 oz))

0 calories of Pepper, red or cayenne, (0.04 tsp)


Nutrition & Calorie Comments  

A great way to have quiche and not spend a ton of calories! Submitted by:
CHICKEYBABE

(6/4/14)
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Super easy, satisfying recipe. I did add diced ham for my carnivore husband, but it added only a small amount of calories per serving and tasted good. Cut it into 6 sections immediately and used the leftovers for lunch the next day. Submitted by:
JANEWAY45

(1/24/14)
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I made this for lunch today and it is great! Looks beautiful, smells & tastes lovely and is filling!
As I like to tinker.. I added garlic and roasted red peppers to the saute, used 6 large eggs(no e.b.), and added 0.5 cup lowfat c.cheese, and added dried oregano from my garden.
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411KGB

(1/22/14)
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I did not use the milk or feta cheese. I used a cup of low fat mozzarella. I also used flax meal instead of flour. It was great! Submitted by:
DIXIECHICK2013

(1/12/14)
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Have made this for supper and for breakfast. I use low fat feta cheese and it does not affect the flavor at all. Will have to try it in the muffin tins - thanks for the hint NurseHolly. Submitted by:
MICHELINA2

(1/4/14)
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Very good & easy. It is a little bland. I added a pinch of dill, but still needed some flavor, perhaps a pinch of salt. I also added some cut up grape tomatoes that I needed to use up. Definitely will make again & probably try other shredded cheeses & different spices. Submitted by:
BESCATS

(11/21/13)
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I make this over and over again. I use a 9x9" pan, cut it into 9 squares and put it in the fridge on Monday. DH and I have a fast and nutritious breakfast for the week! I also use 4 eggs and also add 1/4-1/2 tsp. salt. Great recipe! Submitted by:
ALISONCHRISTIAN

(9/30/13)
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My go-to breakfast! I add mushrooms when I have them, and a few artichoke leaves for extra flavour. This time I added some soy protein powder, which seems to make it more filling Submitted by:
NICKYCRANE

(9/3/13)
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We have made crustless quiche before, but it has always turned our watery. This recipe came out perfectly set and oh so pretty. With this recipe you can add other yummy ingredients to suit your family's tastes. I added red bell pepper and diced ham pieces from store. I also used reduced fat feta. Submitted by:
BEEJEEM

(8/9/13)
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Very good! A nice healthy alternative to the full fat version. Thank you for sharing. Submitted by:
HOLLYMOON12

(7/10/13)
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Used egg whites instead of the Egg Beaters and I forgot the pepper, but it was a good recipe. I took it to a pot luck brunch and it was great, though I should have baked it a bit longer. Oh, and I added garlic and dill. Salt was also missing, but I added Jane's Crazy Salt and it was perfect. Submitted by:
MARYELLEN301

(4/30/13)
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Very good - I swapped reduced-fat cheddar cheese for feta (personal preference). We all enjoyed it. Submitted by:
LSIG14

(4/26/13)
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Love all things crustless--pumpkin pie, any cream pie really that usually calls for a graham cracker crumb crust--you just don't need it. You can make some delightfully delicious low-fat cheesecakes and the like, without a crust and save all those calories! Submitted by:
MAGGIEROSEBOWL

(4/16/13)
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Really good! I used 4 eggs total instead of the egg beaters. I cut up one slice of bacon, cooked it crisp, then cooked the rest of the veggies with it. Added sliced mushrooms. Used 3 oz. reduced fat feta cheese. Used 4 servings for 190 cal. and 9.8 gr fat per serving. Very filling! Submitted by:
CAPRICEP

(4/16/13)
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I loved the "crustless" aspect of this recipe. Do heed the comments about needing more seasoning. This would be bland as is. I used a salt free seasoning but will add more next time. I also used 2 eggs and 4 eggs whites as we don't have Eggbeaters in Mexico. Will try sauteeing garlic with the onion. Submitted by:
JRPRICE1

(3/9/13)
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this is a good recipe BUT on the printed version the portion count is not printed. it was a bugger adding the content calories and try to figure out the portion size. i wasn't happy, especially when i realized i was WRONG. i figured 4 portions! Submitted by:
JEHERRING25

(3/6/13)
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