Spinach Mushroom and Feta Crustless Quiche
Each serving of Spinach Mushroom and Feta Crustless Quiche contains 13g protein and 184 calories—a breakfast option that stabilizes blood sugar before training. Six servings prepare on the stovetop in quick prep time, letting you frontload protein at the meal when most lifters skip it. Use this to build a 50g+ breakfast that supports morning workouts without the carb spike.
Ingredients
- •Spinach(284g)
- •Mushrooms, White, Sliced(227g)
- •Garlic
- •⅛ tsp salt ($0.01)
- •Vegetable oil(15g)
- •Cheese, Feta, Crumbled(57g)
- •Egg, Whole, Large
- •Parmesan Cheese(60g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •¼ Tsp Black Pepper (Freshly Cracked, $0.04)
- •Whole Milk(240g)
- •Mozzarella Cheese(120g)
Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.
Instructions
- 1Preheat the oven to 350ºF. Thaw and squeeze as much moisture out the spinach as possible.
- 2Rinse any dirt or debris from the mushrooms, then slice thinly. Mince the garlic.
- 3Add the mushrooms, garlic, salt, and a ½ Tbsp cooking oil to a skillet. Sauté the mushrooms over medium heat until they have released all of their moisture and it has evaporated from the skillet. No water should remain in the skillet.
- 4Brush the other ½ Tbsp cooking oil inside a 9-inch pie plate.**** Layer the mushrooms, spinach, and crumbled feta into the pie plate.
- 5In a large bowl, whisk together the eggs, Parmesan, pepper, and milk.
- 6Pour the egg mixture into the pie plate over the spinach, mushrooms, and feta. Top with the shredded mozzarella.
- 7Bake the crustless quiche in the preheated 350ºF oven for about 50 minutes, or until it is golden brown on top and the internal temperature reaches 160ºF. Slice and enjoy!
Nutrition — Per Serving
184
calories
13g
protein
12g
fat
- Carbohydrates
- 7g
- Saturated fat
- 6.0g
- Sodium
- 469 mg
- Dietary fiber
- 1.4g
6 servings per batch · ~167g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
How much protein does Spinach Mushroom and Feta Crustless Quiche have per serving?
Each serving provides 13g of protein and 184 calories with 12g fat and 7g carbs. This is a low-calorie, low-carb breakfast option suited for cutting phases.
How long does Spinach Mushroom and Feta Crustless Quiche take to prep?
Quick prep methodology on the stovetop yields 6 servings, so you can batch-prep multiple breakfasts in one session. This makes it efficient for planning the week ahead.
Is Spinach Mushroom and Feta Crustless Quiche good for fat loss?
At 184 calories and 13g protein per serving, this breakfast fits fat loss phases where calorie control is essential. The minimal carb content (7g) keeps blood sugar stable throughout the morning.
More like this
Breakfast Burritos with Beef, Bacon, and Honey
Stovetop · 8 servings
Breakfast Burritos with Beef and Eggs
Stovetop · 8 servings
Cottage Cheese Egg Breakfast Bakes
Oven · 6 servings