⏱ 50 min totalCrustless Spinach Quiche
Per 1 serving · 169 g · 7 ingredients
of a 2,000 cal day
- Protein22g28% of calories
- Carbs6.7g9% of calories
- Fat22g63% of calories
- ✓ Keto-friendly
At a glance
One serving of Crustless Spinach Quiche (169 g) has 311 calories, with 22 g of protein, 6.7 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (44% DV), Vitamin A (46% DV) and Vitamin K (192% DV). Keep an eye on saturated fat and cholesterol, which provide 56% and 74% of the daily value.
High in
20%+ of the daily value
- Protein44%
- Vitamin A46%
- Vitamin K192%
- Riboflavin (B2)35%
- Folate (B9)30%
- Vitamin B1293%
Good source of
10–19% of the daily value
- Vitamin C16%
- Vitamin E14%
- Vitamin B618%
- Magnesium16%
- Copper13%
Watch
20%+ of the daily value
- Saturated fat56%
- Cholesterol74%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ tbsp Canola oil
³⁄₁₆ medium Onion
¹³⁄₁₆ extra large Egg
½ cup, shredded Swiss cheese- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
³⁄₁₆ package (10 oz) Spinach
Directions
- 1
Preheat the oven to 350°F. Lightly grease a 9-inch pie pan. Finely chop the onion and beat the eggs in a medium bowl.
- 2
Warm the oil in a large skillet over medium-high heat. Add the onion and cook, stirring occasionally, until softened, 4–6 minutes. Stir in the spinach and cook until wilted and most moisture evaporates, 2–4 minutes.
- 3
In a large bowl, whisk the beaten eggs with the cheese, salt, and pepper. Fold in the warm spinach-onion mixture until evenly combined, then spread into the prepared pie pan.
- 4
Bake at 350°F until the center is set and the top is lightly golden, about 30 minutes. Let rest 10 minutes before slicing and serving.
Vitamins & minerals
Amounts for 1 serving (169 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 415 μg | 46% |
| Vitamin C | 15 mg | 16% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 230 μg | 192% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 0.4 mg | 3% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 120 μg | 30% |
| Vitamin B12 | 2 μg | 93% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 156 mg | 28% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 505 mg | 50% |
| Iron | 2 mg | 28% |
| Potassium | 398 mg | 8% |
| Magnesium | 65 mg | 16% |
| Phosphorus | 427 mg | 61% |
| Zinc | 3 mg | 29% |
| Copper | 0.1 mg | 13% |
| Manganese | 0.5 mg | 21% |
| Selenium | 25 μg | 45% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,701 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 190 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 311 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 37minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Crustless Spinach Quiche?
One serving of Crustless Spinach Quiche (1 serving) has 311 calories, which works out to 184 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Crustless Spinach Quiche high in protein?
It provides a solid 22 g of protein per serving (44% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Crustless Spinach Quiche keto-friendly?
It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 9% of calories.
How much sodium is in Crustless Spinach Quiche?
239 mg per serving.
How much sugar is in Crustless Spinach Quiche?
1.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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