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!
- 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 | 13% |
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 | 31% |
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 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
Ideal for a quick weeknight meal or an impressive dinner, these bold, sweet, and savory flavors are sure to delight your taste buds.
02 Jun 2025Perfect for a cozy family dinner, this easy-to-follow recipe brings warmth and delight to your table.
01 Jun 2025Topped with a generous layer of grated Parmesan cheese, this classic Italian dish is perfect for a hearty and delicious meal.
30 May 2025Perfect for sharing and easy to transport, it’s the ideal addition to your next outdoor gathering.
12 May 2025A quick and delicious seafood dish perfect for any occasion.
03 Sep 2025