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Healthy High-Protein Spinach Egg White Quiche

healthy high-protein spinach egg white quiche - featured image
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A quick, easy, and nutritious crustless quiche made with egg whites and fresh spinach, perfect for weight loss and high-protein meals.

Ingredients

Scale
  • 8 large egg whites (about 240 ml or 8 fl oz)
  • 3 cups fresh spinach, roughly chopped (about 90 grams or 3.2 oz)
  • ½ cup small-curd cottage cheese (120 grams or 4.2 oz)
  • 1 clove garlic, minced
  • ¼ cup finely chopped onion (optional)
  • ¼ cup grated Parmesan cheese (30 grams or 1 oz, optional)
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • Pinch of nutmeg (optional)
  • 1 tablespoon chopped fresh herbs (parsley or chives, optional)

Instructions

  1. Preheat your oven to 375°F (190°C). Lightly grease a 9-inch quiche or pie dish with olive oil or non-stick spray.
  2. Heat 1 tablespoon olive oil in a non-stick skillet over medium heat. Add minced garlic and chopped onion; sauté until fragrant and translucent, about 3 to 4 minutes.
  3. Add chopped spinach to the skillet and cook until wilted, about 2 to 3 minutes. Transfer the mixture to a bowl and let it cool slightly.
  4. In a medium bowl, whisk together the egg whites with salt, pepper, and nutmeg until frothy but not stiff, about 1 to 2 minutes.
  5. Add cottage cheese and Parmesan cheese to the egg whites and stir gently to combine.
  6. Fold the cooled spinach mixture and fresh herbs into the egg mixture until evenly combined.
  7. Pour the mixture into the prepared dish and spread evenly. Tap the dish lightly on the counter to remove air bubbles.
  8. Bake in the preheated oven for 25 to 30 minutes, until the edges are golden and the center is set (a toothpick inserted should come out clean).
  9. Let the quiche cool for 5 to 10 minutes before slicing and serving.

Notes

Do not overbeat egg whites to avoid rubbery texture. Wilt spinach just until tender and drain excess moisture to prevent sogginess. Use small-curd cottage cheese for creaminess. Let quiche cool before slicing for cleaner cuts. Grease the pan well to avoid sticking. Can be baked in muffin tins for meal prep. Variations include adding veggies, cheese, or spices for flavor.

Nutrition

Keywords: high-protein, spinach, egg white, quiche, healthy, weight loss, low calorie, gluten-free, crustless

Find it online: https://perkypan.com/healthy-high-protein-spinach-egg-white-quiche-recipe-perfect-for-easy-weight-loss-meals/