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  

Scrumptious! Does need a bit of salt added, if you're not watching sodium levels. Submitted by:

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Excellent! I used regular crumbled goat cheese instead of feta. I added some thyme, salt and pepper and some bacon crumbled in top. Fantastic! Submitted by:

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This was amazing, I followed the recipe except I added extra seasonings (salt, pepper, garlic powder, and Cajun seasoning. Also ending up baking it for a total of 30 minutes in order for the egg mixture to fully cook. Submitted by:

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

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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:

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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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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:

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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:

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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:

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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:

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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:

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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:

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Very good! A nice healthy alternative to the full fat version. Thank you for sharing. Submitted by:

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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:

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

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