“As I am allergic to gluten and love quiche, I had to come up with something that both my husband and I would like. I make this on the weekends. My husband loves it and it gives us both protein, iron and vegetables and allows me to stay on my eating plan.” ~Harriet McGee

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  • Preparation Time

    10 minutes

  • Cooking Time

    30 minutes

  • Difficulty Rating


  • Health Level


  • Serves



  1. 4 eggs, omega-3 or pastured
  2. 1 lb. / 454 g fresh spinach, chopped
  3. ½ cup / 35 g fresh baby bella mushrooms, sliced
  4. 1½ cups / 170 g mozzarella cheese, part-skim, shredded
  5. 1 tsp. / 2 g fresh ground pepper
  6. 1 tsp. / 2 g salt-free seasoning blend
  7. ½ tsp. / 1 g fresh ground red pepper (if desired)
  8. ¼+ cup / 40+ g spring green onions / scallions to garnish (if desired)
  9. 2 tsp. / 10 ml olive oil


  1. Preheat oven to 350°C/175°C.
  2. Over medium heat, brush or mist a medium skillet with 1 tsp. / 5 ml olive oil. Add sliced mushrooms and spinach. Saute until moisture has been removed and spinach is wilted. Remove from heat.
  3. In a small mixing bowl, beat eggs with whisk, add seasonings and shredded cheese. Add spinach and mushrooms, and combine all.
  4. Place into a 9-inch / 23-cm pie pan that has been bushed or misted with remaining olive oil. Bake for 30 minutes.
  5. Garnish if desired, and slice to serve.

The finished quiche can be stored in the refrigerator for up to a week or frozen for up to a month.

Serving size:

Exchanges per Serving: 1 Carb, 1 Protein, 0 Fat

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Comments 47

  1. Hi, Denise. Many of our recipes are already in the Menu Planner lists, so you can select them and they will appear. For newer recipes, until they are also entered into the system, you can select a similar food as a “place saver,” then make the swap when it comes time to prepare the meal.

  2. Hi, is there any way to go through the recipes and put them into your menu and make a meal plan based on the recipes? I like looking through the recipes and creating my own menu, but it would be great to be able to create the menu on line instead of printing them out..

  3. Hi, Abbycat. We don’t work with calories in the Trim Down Club, but rather prefer to address nutritional needs. I can tell you that each serving of this recipes yields about 14 grams of protein and 10 grams of fat.

  4. As the author of this recipe, I decided to try some of the suggestions by others. This morning, I added about 1/2 cup thinly sliced zucchini, fresh spinach and sliced mushrooms without sauteing them first. The rest of the recipe I followed as written.. Once baked, the quiche was way too watery (as spinach and zucchini have lots of moisture). I still stand by my original suggestion to saute everything before baking to eliminate excess water.

  5. I always add the fresh spinach and mushroom sliced without sauteing it first. As I like the crunch that it gives it. Also add about 1/2 cup thinly sliced zucchini, 1/4 cup of thin sliced red onion to the mix.

      • Hi, Blessediam. Most of our recipes have exchanges, so that you can fit them into your menu. These exchanges are similar to those by diabetes associations –
        1 carb = 15 grams of carbohydrates + up to 3 grams of protein
        1 protein = 7 grams of protein + up to 5 grams of fat
        1 fat = 5 grams of fat
        1 vegetable = up to 5 grams of carbohydrate + up to 2 grams of protein
        1 fruit = 15 grams of carbohydrate
        1 sweet = approximately 15 grams of carbohydrate + approximately 5 grams of fat

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