Nutrition Facts
  Servings Per Recipe: 6
  Serving Size: 1 serving
Amount Per Serving
  Calories 132.9
  Total Fat 4.8 g
      Saturated Fat 2.5 g
      Polyunsaturated Fat 0.5 g
      Monounsaturated Fat 1.3 g
  Cholesterol 74.1 mg
  Sodium 252.4 mg
  Potassium 379.0 mg
  Total Carbohydrate 13.3 g
      Dietary Fiber 2.2 g
      Sugars 2.9 g
  Protein 10.1 g
  Vitamin A 64.2 %
  Vitamin B-12 16.3 %
  Vitamin B-6 10.3 %
  Vitamin C 16.3 %
  Vitamin D 12.2 %
  Vitamin E 4.3 %
  Calcium 17.4 %
  Copper 3.1 %
  Folate 23.3 %
  Iron 8.4 %
  Magnesium 8.6 %
  Manganese 14.4 %
  Niacin 2.2 %
  Pantothenic Acid     6.7 %
  Phosphorus     17.6 %
  Riboflavin 34.1 %
  Selenium 12.3 %
  Thiamin 7.9 %
  Zinc 7.8 %


*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  

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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Very good. I ate this for breakfast. Added garlic and kosher salt. I made a second batch using baby arugla. Hope it tastes great too. Submitted by:
COOKINSHELL
(3/1/13)
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This recipe was absolutely delish! I did make a few small changes though. I used 4 egg whites vs egg beaters, as suggested by others. I also added minced garlic while cooking the onions. Last, I added garlic salt and pepper to the egg mixture. Definitely plan on making this again soon! Submitted by:
KATLAVENDER
(2/19/13)
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I used gluten free flour, sprinkle of salt, pepper and garlic. Making it again I would chop up 1 clove of garlic and saute with the onion. Submitted by:
LF2TAT
(2/10/13)
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I live in New Orleans were we love some extra seasoning and spice! I made this for a Mardi Gras party. I added fresh herbes de provence, cayenne and nutmeg. Secondly I used evaporated nonfat milk rather than regular nonfat milk. It was super creamy and delicious, and a hit at the soirée! Submitted by:
SKELLERGIRL
(2/3/13)
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This was so super easy and oh yummy!!i used sharp cheddar added mushrooms celery to the onion and spinach...some garlic salt and oh my my family devoured it!!! and so much quicker than my fat filled quiche..Im gonna follow nurseholly's tip and use muffin tins great 4am breakfast on the go!!!yummo! Submitted by:
RRTSMOM
(1/30/13)
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I was so excited to try this but I was disappointed. It is bland. Easy to prepare and looks great, but needs additional seasonings to perk up the flavor. I'll probably try again since the calorie count is low. I'll first start by adding a little salt. Submitted by:
KAREN155
(1/29/13)
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Needs a bit of flavorings, like nutmeg, or a stronger cheese (low fat swiss). Very easy to make.
Submitted by:
FB17CAT
(1/20/13)
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I made it with fat free cottage cheese instead of feta. The flavor is a litle different but very tasty. In New Mexico I also like to add a 4 oz can of green chili. Submitted by:
MIDGIEDAWN2
(12/26/12)
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I made this exactly by the recipe, but used fresh spinach. It was awesome. Even my wife who does not like usually like feta... we both had second pieces. At such a low calorie count, it's OK to have two! Submitted by:
DREWMONIZER
(12/21/12)
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I used blue cheese instead of feta and skipped the onions (that's what I had) and the result was great! Unfortunately, it is too low in calories for, say a decent lunch... Submitted by:
GKOSTOVA04
(11/8/12)
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I mistakenly used 1/2 t. baking soda instead of baking powder and substituted a half-teaspoon of Mrs. Dash for the salt. This was scrumptious! I purchased a five-oz. package of baby spinach so I was missing a little. This may have had to do with the fact I wish the portions were a little bigger. Submitted by:
VINTAGEGAL3
(10/20/12)
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I love this side dish. It really doesn't need a crust. the Greeks place fillo in the bottom and the top but that has to have butter. This is less fattening. Thank you Submitted by:
ARRIVEDECHI
(9/25/12)
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