Recipe by Triad to Wellness Consulting – Photo Courtesy of Kristen Massad

Plant-Based Dinner

When it comes to fueling the mind and body with long-lasting energy, eggs deliver the perfect package. That’s why we love a good quiche recipe, because it is filled with high-quality protein, vitamin-rich eggs and it creates the perfect vehicle for unlimited vegetable nutrients. Unlike traditional quiche recipes that include cheese, cream, and a processed pie crust, our Spinach and Mushroom Crustless Quiche is a nutritious, dairy-free, gluten-free casserole that contains only wholesome ingredients. There is no need to omit the yolks in a healthy quiche — egg yolks provide so many important health benefits. They protect brain cells, skin, and eyes from harmful damage, and they contain essential vitamins for proper blood flow. As if that wasn’t enough, all the vegetables in our crustless quiche provide additional vitamins and minerals for a boost of immunity health. By sauteeing our veggies with garlic and onion, we combine a host of wonderful flavors that are layered into the bottom of this pie dish. We then cover the veggies with an egg mixture that is enhanced with nutrition and taste from “cheesey” nutritional yeast and dairy-free milk. And when baked in the oven, we create an incredibly fluffy and moist quiche that is heavy in health but light and velvety in texture. Each delicious slice of this Spinach and Mushroom Crustless Quiche offers a full serving of protein and vegetables; perfect fuel for a morning meal but also hearty enough to be served for supper.


Nutrient Booster: Spinach

Spinach is a superfood that is extremely nutrient-rich and provides numerous health benefits. Dark, leafy greens like spinach contain antioxidants, which help fight oxidative stress in the body and may reduce the risk for cancer. Spinach is rich in zeaxanthin and lutein which protect the eyes from damage caused by the sun and even work to prevent macular degeneration and cataracts. In addition, this vegetable contains high amounts of nitrates, which regulate blood pressure levels and decrease the risk of heart disease. Spinach is a versatile vegetable that can be eaten raw or cooked, although sautéing, boiling or cooking spinach can improve its nutrient absorbability while not destroying its antioxidants and phytochemicals. For its health-boosting potential, add spinach to pastas, soups and sandwiches, throw a handful into a smoothie, scramble it into an omelet, or include it in your favorite quiche.



Create Your Own Quiche

The key to a crustless quiche is making the “crust” out of veggies. That’s why our quiche recipe is the perfectly healthy, nutrient-dense, good-for-you meal. We love preparing this dish, not only because there is no crust to become soggy throughout the week, but also because the possibilities are endless for customizing the filling. Use your favorite vegetables, such as broccoli, zucchini, tomatoes, or even our Roasted Brussels Sprouts. Whisk your eggs with Greek yogurt, Icelandic Provisions Skyr, or cottage cheese for an extra boost of protein. Top it with the cheese of your choice or any fresh herbs you fancy. While our recipe is naturally vegetarian, it is versatile enough to add animal or seafood protein. Quit scrambling to make eggs for a crowd — we make it so easy to whip up a unique quiche creation.

Spinach & Mushroom Crustless Quiche

Recipe by Triad to Wellness Consulting – Photo Courtesy of Kristen Massad
Prep Time 10 mins
Cook Time 35 mins
Total Time 45 mins
Course Entrée
Servings 4 servings
Calories 170 kcal


  • 1 tablespoon olive oi, plus 1/4 teaspoon
  • 1 cup onions, diced
  • 1 clove garlic, minced
  • 1 cup crimini mushrooms, diced
  • 1/3 cup grape or cherry tomatoes, chopped
  • 5 ounces baby spinach
  • 2 tablespoons water
  • 5 large organic eggs
  • 1/3 cup water or dairy-free milk
  • 3 tablespoons nutritional yeast
  • 1 tablespoons dijon mustard
  • 1 teaspoon red pepper flakes
  • 1/4 teaspoon sea salt
  • sprinkle of paprika, optional


  • Preheat oven to 375⁰ F.
  • In a saute pan over medium heat add olive oil, and onions. Saute for about 3-4 minutes, and then add garlic and saute until lightly browned.
  • Add mushrooms, saute for 1 minute, and then add tomatoes. Mix together and cook for 1-2 minutes. Add spinach and 2 tablespoons of water and cover for 2-3 minutes until spinach is wilted. Set aside when done.
  • Whisk eggs, 1/3 cup water or milk, nutritional yeast, Dijon mustard, red pepper flakes, and sea salt together in a medium size bowl and set aside.
  • Oil a 9″ pie pan. Place veggie mixture into the bottom of the pan and spread evenly. Pour egg mixture over veggies, make sure you leave about 1/2″ of space under the lip of the pan. Sprinkle paprika over the top, if desired. Cook for 30 minutes or until set and lightly browned on the top.


Nutrient Analysis:
Serving size: 1/4 quiche, Calories: 170 calories, Fat: 10 grams, Saturated fat: 2.5 grams, Carbohydrates: 11 grams, Sugar: 4.5 grams, Sodium: 310 milligrams, Fiber: 2.5 grams, Protein: 10.5 grams, Cholesterol: 230 milligrams
Keyword Dairy-Free, Gluten-Free, Nut-Free, paleo, Vegetarian

Healthy dinner ideas that will make the family happy.