Pumpkin and spinach crustless quiche
Discover the perfect blend of flavors with our Pumpkin and Spinach Crustless Quiche recipe. Packed with vibrant red pepper, caramelized onions, and creamy feta cheese, this nutritious dish is bound together with eggs and milk for a fluffy texture. Healthy, hearty, and gluten-free, it's an ideal choice for breakfast, brunch, or any meal of the day!
- 15 Aug 2024
- Cook time 55 min
- Prep time 20 min
- 4 Servings
- 11 Ingredients
Pumpkin and spinach crustless quiche is a delicious and healthy option for breakfast, lunch, or dinner. This nutrient-dense dish is packed with vegetables, protein, and healthy fats, making it perfect for those who are looking for a nutritious meal that's easy to prepare. The combination of pumpkin, spinach, red pepper, and feta cheese offers a delightful mix of flavors and textures, while the crustless nature makes it a low-carb choice. Let's dive into cooking this flavorful quiche!
Ingredients:
Instructions:
Preheat your oven to 375°F (190°C) and lightly grease a quiche dish or a pie dish.
- Peel and dice the pumpkin into bite-sized chunks.
- Dice the red pepper.
- Slice the red onions.
- Mince the garlic cloves.
- In a large skillet, heat 2 teaspoons of olive oil over medium heat.
- Add the diced pumpkin and cook for about 5-7 minutes until it starts to soften.
- Add the sliced red onions and red pepper, and cook for another 5 minutes until the onions are translucent.
- Stir in the minced garlic and cook for an additional 2 minutes.
- Add 1 teaspoon of vinegar and the fresh spinach. Cook until the spinach is wilted. Season with salt and pepper to taste.
- Remove the skillet from the heat and set aside to cool slightly.
- In a large mixing bowl, whisk together the 6 eggs and 1/4 cup of milk until well combined.
- Season with a pinch of salt and pepper.
- Spread the cooked vegetable mixture evenly in the greased quiche dish.
- Pour the egg mixture over the vegetables.
- Sprinkle the crumbled feta cheese evenly over the top.
- Scatter the pine nuts over the cheese.
- Place the quiche dish in the preheated oven and bake for 30-35 minutes, or until the quiche is set and the top is golden brown.
- The quiche is done when a knife inserted into the center comes out clean.
- Allow the quiche to cool for about 10 minutes before slicing.
- Serve warm or at room temperature.
Tips:
- For even cooking, ensure that all vegetables are chopped to similar sizes.
- Sauté the garlic and onions first to enhance their flavors before adding other vegetables.
- Allow the quiche to cool for a few minutes after baking to help it set before slicing.
- Feel free to substitute the feta with your favorite cheese like goat cheese or cheddar for a different flavor profile.
- For a creamier texture, you can replace some of the milk with cream or a non-dairy alternative.
This pumpkin and spinach crustless quiche is not only easy to make but also packed with nutrients and flavors. By following the steps and tips outlined, you'll create a delicious meal that can be enjoyed hot or cold. Whether you're serving it for a family brunch or preparing it as a meal prep dish for the week, this quiche is sure to be a hit. Enjoy your delicious and healthy creation!
| Nutrition Facts | |
|---|---|
| Serving Size | 360 grams |
| Energy | |
| Calories 270kcal | 11% |
| Protein | |
| Protein 16g | 11% |
| Carbohydrates | |
| Carbohydrates 20g | 6% |
| Fiber 3.32g | 9% |
| Sugar 10g | 10% |
| Fat | |
| Fat 16g | 20% |
| Saturated 6g | 19% |
| Cholesterol 330mg | - |
| Vitamins | |
| Vitamin A 780ug | 87% |
| Choline 280mg | 51% |
| Vitamin B1 0.24mg | 20% |
| Vitamin B2 0.72mg | 55% |
| Vitamin B3 1.50mg | 9% |
| Vitamin B6 0.43mg | 26% |
| Vitamin B9 130ug | 32% |
| Vitamin B12 1.18ug | 49% |
| Vitamin C 50mg | 55% |
| Vitamin E 3.24mg | 22% |
| Vitamin K 110ug | 95% |
| Minerals | |
| Calcium, Ca 210mg | 16% |
| Copper, Cu 0.28mg | 0% |
| Iron, Fe 3.09mg | 28% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 340mg | 27% |
| Potassium, K 880mg | 26% |
| Selenium, Se 27ug | 50% |
| Sodium, Na 350mg | 23% |
| Zinc, Zn 2.47mg | 22% |
| Water | |
| Water 300g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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