Servings
Font
Back
4.7 from 129 votes

Kale and Feta Crustless Quiche

This healthy crustless quiche is an easy low-carb dish that can be served for any meal. You'll love the delicious combination of kale, onions, mushrooms and feta cheese. 

Prep Time
9 mins
Cook Time
9 mins
Total Time
1 hr 15 mins
Servings: 4
Calories: 168 kcal
Course: Breakfast
Cuisine: American

Ingredients

  • ½ Tablespoon olive oil or avocado oil
  • ½ yellow onion halved and thinly sliced
  • 2 cloves garlic minced
  • 1 cup mushrooms chopped
  • ½ teaspoon dried Italian seasoning
  • 3-4 cups kale chopped, loosely packed
  • ¼ teaspoon sea salt
  • ⅛ teaspoon ground black pepper
  • 3 large eggs
  • ½ cup egg whites
  • ½ cup unsweetened almond milk
  • ⅛ teaspoon freshly grated nutmeg or a pinch of ground nutmeg
  • ¼ cup feta cheese

Instructions

    Cup of Yum
  1. Preheat the oven to 350°F and spray a 9-inch pie pan with cooking spray.
  2. Add oil to a large skillet and turn heat to medium-high. Add onion, garlic, mushrooms, kale, dried Italian seasoning, sea salt and pepper. Cook mixture, stirring occasionally and adding a tablespoon or two of water if the pan gets too dry, until onions are translucent and kale and mushrooms have wilted.
  3. In a small bowl, whisk together eggs, egg whites, almond milk and nutmeg. Season with an additional pinch of sea salt and pepper.
  4. Spread onion, mushroom and kale mixture on the bottom of the prepared dish. Sprinkle on the feta cheese. Pour egg mixture over top and push under any ingredients not covered by the egg mixture to prevent burning.
  5. Bake uncovered until set and golden brown around edges, about 35-40 minutes. Use a knife to test that the quiche is fully cooked in the middle and not still liquidy. Let quiche rest at room temperature for about 10 minutes, then cut into four slices, top with fresh parsley and serve.

Notes

  • dairy-free quiche recipe
  • Storage: Store leftovers in the fridge for up to 4 days or freeze for up to 3 months. Wrap slices individually or cover the whole quiche before freezing. Reheat in the oven at 350°F or microwave for a quick warm-up.
  • Dairy-free: To make the quiche dairy-free use a vegan cheese or skip the cheese all together. I also have a dairy-free quiche recipe that's delicious.

Nutrition Information

Serving 1/4 recipe Calories 168kcal (8%) Carbohydrates 10g (3%) Protein 12g (24%) Fat 9g (14%) Saturated Fat 3g (15%) Monounsaturated Fat 2g Cholesterol 147mg (49%) Sodium 244mg (10%) Potassium 447mg (13%) Fiber 4g (16%) Sugar 3g (6%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 168

% Daily Value*

Serving 1/4 recipe
Calories 168kcal 8%
Carbohydrates 10g 3%
Protein 12g 24%
Fat 9g 14%
Saturated Fat 3g 15%
Monounsaturated Fat 2g 10%
Cholesterol 147mg 49%
Sodium 244mg 10%
Potassium 447mg 10%
Fiber 4g 16%
Sugar 3g 6%

* Percent Daily Values are based on a 2,000 calorie diet.