Ingredients
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2 tablespoons extra-virgin olive oil
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½ cup finely chopped onion
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2 cloves garlic, minced
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1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry
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1 ¼ cups reduced-fat milk
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4 large eggs, beaten
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1 tablespoon chopped fresh dill, plus more for garnish
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1 teaspoon lemon zest
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1 teaspoon salt
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¼ teaspoon ground pepper
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3 ounces crumbled feta cheese (3/4 cup)
Directions
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Preheat oven to 325°F. Lightly coat a 9-inch pie pan with cooking spray.
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Heat oil in a large skillet over medium heat. Add onion and cook, stirring, until softened, about 3 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in spinach; remove from heat.
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Meanwhile, whisk milk, eggs, dill, lemon zest, salt and pepper together in a medium bowl.
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Spread the spinach mixture evenly in the prepared pie pan. Sprinkle with feta, then pour in egg mixture. Bake until firm to the touch and a knife inserted into the center comes out dry, 45 to 50 minutes. Let stand for 10 minutes before serving. Garnish with additional fresh chopped dill, if desired.
Equipment
9-inch pie pan, large skillet
Frequently Asked Questions
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Yes. We skip the crust in this recipe, which saves on calories and fat—it also makes it gluten-free.
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The eggs, milk and spinach all provide a healthy dose of vitamin A—89% of your daily needs. This quiche is a great low-carb option that will give you about 14% of your daily protein in one serving. And the spinach, garlic, onion and dill all add an antioxidant boost, providing further health benefits.
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Yes, if you follow a vegetarian lifestyle and include eggs and dairy, this quiche fits nicely into your diet.
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You can use a 9-inch ovenproof skillet to cook the onion, garlic and spinach. Sprinkle evenly with feta, pour the egg mixture on top and then bake as instructed in Step 4.
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Yes, you can use 1 teaspoon of dried dill as a substitute for the fresh dill in this recipe.
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We use frozen spinach because it's convenient and readily available, but you can use fresh spinach if you prefer. You'll need about 1 pound of fresh spinach, stemmed and rinsed. Place in a large microwave-safe dish, cover and microwave on High until the spinach begins to wilt, about 1 to 2 minutes. Drain in a mesh strainer and squeeze out as much liquid as possible. Place on a cutting board and roughly chop.
Additional reporting by Carrie Myers and Jan Valdez
Nutrition Facts (per serving)
126 | Calories |
9g | Fat |
5g | Carbs |
7g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 8 | |
Serving Size 1 slice | |
Calories 126 | |
% Daily Value * | |
Total Carbohydrate 5g | 2% |
Dietary Fiber 1g | 4% |
Total Sugars 3g | |
Protein 7g | 14% |
Total Fat 9g | 12% |
Saturated Fat 3g | 15% |
Cholesterol 104mg | 35% |
Vitamin A 4425IU | 89% |
Sodium 250mg | 11% |
Potassium 248mg | 5% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.