Spinach & Mushroom Crustless Quiche Recipe With Nutrition Data and Calorie Count

Spinach & Mushroom Crustless Quiche

A high protein vegetarian dish with that's great for dinner, an awesome make-ahead lunch to bring to work and perfect with a salad.

Yields:

6 servings

Meal Type:

Main Dish

Rating:

Ingredients

4 large eggs
1 cup 1% cottage cheese
1 cup shredded low fat swiss cheese
300 g spinach
100 g potato
1 tsp garlic, minced
1 cup pieces or slices mushrooms

Directions

Pre-heat oven to 375 °F (190 °C). Prepare large casserole dish, spraying with non-stick cooking spray.
Thaw frozen spinach in microwave, about 7 minutes on high.
Cube pre-cooked potatoes. Add to large bowl. Combine remaining ingredients to bowl and mix well. Season with salt and pepper to taste.
Pour mixture into casserole dish and bake in preheated oven for 30-40 minutes, or until set in the middle.
You can substitute any type of Swiss cheese.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 142

% Daily Value*

Total Fat

Amount Per Serving 5.1g

% Daily Value 7%
- Saturated Fat
  
  Amount Per Serving 2.056g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 0.613g
- Monounsaturated Fat
  
  Amount Per Serving 1.635g
Cholesterol

Amount Per Serving 149mg

% Daily Value 50%
Sodium

Amount Per Serving 508mg

% Daily Value 22%
Total Carbohydrate

Amount Per Serving 8.32g

% Daily Value 3%
- Dietary Fiber
  
  Amount Per Serving 2g
  
  % Daily Value 7%
- Total Sugars
  
  Amount Per Serving 2.37g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 16.44g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 39mcg

% Daily Value 4%
Vitamin C

Amount Per Serving 16mg

% Daily Value 18%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 19mg

% Daily Value 1%
Iron

Amount Per Serving 11mg

% Daily Value 61%
Potassium

Amount Per Serving 425mg

% Daily Value 9%

Nutrition summary:

Calories 142 KCal
Fat 5.1 g
Carbs 8.32 g
Protein 16.44 g

There are 142 calories in 1 serving of Spinach & Mushroom Crustless Quiche.

How long would it take to burn off 142 KCal?
Basketball	14 minutes
Cycling (10 MPH)	19 minutes
Jogging	11 minutes
Running	9 minutes
Swimming (crawl, moderate pace)	14 minutes
Walking	16 minutes
Weight Training	16 minutes
Values estimated based on person weighing 160 lbs.