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Spinach & Mushroom Crustless Quiche

Recipe by Triad to Wellness Consulting – Photo Courtesy of Kristen Massad
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
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