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  

I liked it very much. Attempting to reduce my sodium intake so this was perfect. Made it in a square dish, then cut into serving squares for a quick breakfast. Submitted by:

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very good. I had to alter for what I had on hand like 2% milk and reduced fat feta but family loved it. Submitted by:

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This was a wonderful surprise! I know I don't need so much salt in my diet, but I also don't care for any egg dish without some salt. The feta that I used was not low sodium. (That's even if they make it.) It solved my worries about salt and eggs. Very sharp tasting dish, filling, and easily somethi Submitted by:

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Delicious! I added turkey and dried mushrooms to be more filling and turned out fantastic! Sautéed ground turkey in garlic and onions salt and pepper to taste and drained and cooked once cooked. Sautéed spinach and dried shiitake mushrooms. Delish! Submitted by:

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I love this recipe. So calorie-friendly, while also providing good levels of protein and carbs, and skimping on fats and cholesterol. I've tried lots of different variations with all kinds veggies and cheeses. I even made a variation using lean, low sodium bacon for my husband. It's a big hit! Submitted by:

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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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