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–+ servings
healthy spinach quiche

Healthy Spinach Quiche

Miranda | My Anosmic Kitchen
This Healthy Spinach Quiche is a wonderful breakfast or lunch option and is the perfect make-ahead packed meal prep for the family. It cooks from stove-top to the oven (although you can still make it without an oven) and is ready all in under 30 minutes. Stays for a few days in the fridge with a quick reheat.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes

Equipment

  • 1 pan or skillet
  • 1 Spatula
  • 1 breadboard
  • 1 vegetable knife
  • 1 grater

Ingredients
  

  • 1 small onion or 1/2 large onion
  • 2 tbsps. coconut oil, olive oil, any oil
  • 2 minced garlic
  • 1/2 cup mushrooms or bell peppers, chopped
  • 1 pkt bacon pieces
  • 1 cup spinach, packed
  • 1/2 cup cottage cheese or buttermilk
  • 2 tbsps. tahini (optional)
  • 1/2 tsp salt and pepper pre-mix
  • 3/4 cup cream
  • 6 eggs, beaten
  • 1 cup grated cheese, any and can also be mixed

Instructions
 

  • Preheat the oven between 175 and 180 degrees Celsius.
    Use a pan/skillet that can go from stove-top to the oven otherwise you have to change pans later.
  • In an oven proof pan or skillet, heat the oil and add the onion and garlic till cooked about 1 minute or 2. Add the vegetable and bacon and lower the heat, let it cook for another minute or 2 then toss in the spinach. Mix till its all combined remove from the heat but leave it in the pan to cook finish. 
  • Meanwhile crack the eggs in a jug or bowl and add the fresh cream, cottage cheese or buttermilk, salt & pepper and tahini. 
  • Pour the creamy custard mixture over the onions, bacon and spinach. Top off with grated cheese and bake for 12 minutes. The center will still be a bit jiggly but the edges will be cooked, turn the grill on for 2 minutes. Remove and cool for another 2 minutes before cutting in to serve.  
  • Serve with a fresh side of greens.

Notes

Seasoning and Spices
Feel free to use a little crushed chili flakes for a bit of heat if you wish. We used this Calabrese spice from Smell and Taste.
Storing
This spinach quiche stores well in the fridge for 3 to 4 days in a sealed container.  Simply reheat in the microwave. 
How to get even cooking in a quiche or frittata? 
From the time you start to cook it on the stove top, the heat should be low and when you transfer to the oven, it's no different. Keep the heat low and slow to get even cooking and no burning under. I cook it on 175 to 180 so work accordingly. 
How do you know when the quiche is ready? 
The sides will have cooked, become slightly firm but the center will still be a bit jiggly, it usually happens in the last 1 1/2 to 2 minutes of the cooking time, that's when you should turn the heat to grill.  In those last 2 minutes it will cook just enough in the center. 
Is it important to let it cool down before cutting in? 
Yes, because when you remove it from the oven, it won't stop cooking immediately. It will still be cooking but start dropping the temperature and the heat. 
Why is my quiche sticking to the pan? 
There are a few possibilities. It could be that
  • the pan is not non stick or
  • you let it over cook 
  • the heat was too high
  • it was left in the pan too long 
There's that line between, the time it comes out the oven and the time you remove it from the dish it baked in. Food doesn't stop cooking just because it's out the oven, it takes time to settle down and cool off.  If your pan (heat) is too hot, and you leave it in the same pan it will stick or become dry and taste over cooked. 
The perfect balance in this recipe is to remove it from the oven, give it 2 to 3 minutes to cool down, (just enough time to pack up some dirty dishes) and then remove it from the pan to another serving plate. 
What if I don't have an oven? 
You can still make the recipe, just use low heat on the stove and for the first couple of minutes, cover the pan with a lid (even a board works) at a slant to allow steam to escape a little for half the time. When you feel it's cooked, remove allow to cool as above notes.  As long as the heat is low and slow, and the pan is covered, it will cook.

Nutrition

Serving: 0gCarbohydrates: 0gProtein: 0gFat: 0gSaturated Fat: 0gPolyunsaturated Fat: 0gMonounsaturated Fat: 0gTrans Fat: 0gCholesterol: 0mgSodium: 0mgPotassium: 0mgFiber: 0gSugar: 0gVitamin A: 0IUVitamin C: 0mgCalcium: 0mgIron: 0mg
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