Low-Calorie Crustless Cheddar Spinach Quiche | dietplan-101.com

This crustless quiche is great on its own, or as a side dish to almost anything. Hearty spinach and a cheesy filling make it an easy way to get your daily vegetable fix.

This recipe serves 8. with each serving of 1 wedge about 92 calories.


  • 7 oz (198 g) shredded fat-free cheddar cheese
  • 2 tsps olive oil
  • 2/3 cup chopped onion
  • 1 packet(10-oz) frozen chopped spinach (thawed)
  • 6 large egg white
  • 1 large egg
  • 1/3 cup fat-free cottage cheese
  • salt & ground cayenne pepper (to taste)
  • pinch of grated nutmeg


  1. Preheat the oven to 375°F/190°C.
  2. Lightly coat a non-stick 9″ pie plate with cooking spray, then sprinkle with shredded cheese evenly.
  3. Preheat olive oil over medium-high heat in a non-stick pan, then cook chopped onion for a few minutes.
  4. Add in spinach and cook until moisture has evaporated, then transfer to a pie plate and spread evenly.
  5. Whisk together egg whites, egg, and cottage cheese, and season with salt, cayenne pepper, and nutmeg to taste.
  6. Pour the egg mixture over the spinach and bake in the preheated oven for about 40 minutes, until set.
  7. Remove from the oven and let the quiche stand for a few minutes before cutting into 8 wedges.
  8. Serve.