French cuisine is perhaps the most sophisticated collection of dishes in the world. But with heavenly classics like Coq au vin, (chicken in wine) or Bouillabaisse (seafood stew) sometimes taking hours to prepare, it’s often best to let master chef’s prepare your food at a Michelin rated restaurant rather than to spend months learning how to layer and present the food properly.
Not every French dish, however, has to be so complicated. Case in point? Our heavenly spinach quiche recipe that you needn’t be a budding Julia Child’s to prepare. It’s not only sumptuous but is easily prepared with only five ingredients. A low-calorie, nutritious-rich treat!
Quiches originated in France but were popular cuisine in other countries as well. Traditionally, quiches are fluffy crust dishes, filled with milk, eggs, creams, cheeses meats, seafood, and vegetables. What distinguishes this high protein, micro-nutrition-rich quiche is that it is crustless, giving you forks full of delicious taste but none of the guilt of its higher calorie traditional relatives.
One slice of this delicious quiche contains:
- 200 Calories
- 13.7 Grams of Protein
- 14.9 Grams of Fat
- 3 Grams of Carbohydrates
- 1.3 Grams of Fiber
This quiche is also loaded with vitamin A, Vitamin K, Vitamin E, Folate, Iron and Magnesium.
- 1 package of frozen spinach
- 8 eggs
- 1 and 1/2 cups of shredded cheese
- 1 chopped onion
- 1 tablespoon of coconut oil
- 1/4 teaspoon of sea salt
- 1/8 teaspoon of black pepper
- Grease a 9-inch pan with coconut oil. (Note, you can also use smaller pans to make mini-quiches, but if you choose this option, be sure to reduce the cooking time accordingly.)
- In a saucepan, heat the coconut oil and gently cook the chopped onions till they are soft.
- Once the onions are cooked, add your package of spinach, which should be defrosted and drained. Cook the spinach and onion mixture until most of the moisture has evaporated.
- While preparing the ingredients, preheat your oven to 350 degrees.
- In a bowl, combine 8 eggs that are beaten, your grated cheese, the sea salt, and the pepper. Stir thoroughly.
- Add your onion and spinach mixture to the egg, cheese, and seasonings and carefully blend them together in the bowl.
- Finally, transfer the mixture into your baking pan and bake for around 30 minutes. (Note again, that if you use smaller pans to make mini-quiches, carefully reduce the cooking time.)
You can adapt this recipe and add different ingredients besides the basic five to make added twists and delightful twists. Consider adding bacon for the extra flavor and crunch it provides, and mushrooms are another addition that can really add zing to your quiche. You can even experiment by adding chili peppers to add a sort of Mexican twist to the recipe, or if you like Indian food, add a dash of curry.
All said a guiltless, crust-free quiche is a delight to the palate while seeking to maintain your keto diet. Try it and let us know how you feel about it.