Gluten-free holiday quiche recipe

By Austin Lobitz, Registered Dietitian

University Health dietitians recommend this crust-less mini quiche recipe as a healthy addition to your family’s holiday spread.

Ingredients

  • ⅓ cup multigrain cracker crumbs
  • ½ cup frozen spinach, thawed and squeezed of excess water
  • ⅓ cup finely chopped red bell pepper
  • ¾ cup shredded Gruyere or Swiss cheese
  • 2 tablespoons finely chopped green onions, white and part of green
  • ½ cup whole or low-fat milk
  • Cooking spray
  • 2 large brown eggs
  • Ground nutmeg as desired
  • Freshly ground pepper, as desired

Instructions

  1. Preheat oven to 375 degrees. Coat nine nonstick muffin cups (regular size) with cooking spray.
  2. Add cracker pieces in a mini food processor, and pulse until crumbs form.
  3. Place 1 teaspoon of the crumbs evenly in the bottom of each of the muffin cups.
  4. In a small bowl, combine thawed frozen spinach with red bell pepper. In another small bowl, combine shredded cheese with the green onions.
  5. Spoon ½ tablespoon of the spinach mixture into each muffin cup. Then top that with a tablespoon of the cheese mixture. Add ½ tablespoon of the remaining spinach mixture on top of the cheese. Sprinkle ground nutmeg and freshly ground pepper over the top of each as desired.
  6. In a small mixing bowl, beat milk and eggs together until well blended. Spoon 2 tablespoons (1/8 cup) of the mixture into each prepared muffin cup.
  7. Bake until golden brown, about 20 minutes. Remove from oven, remove quiches from muffin cups with a fork or spoon, and serve warm.

Nutrition Facts

  • Calories 82
  • Total Fat 5g
    • Saturated Fat 2g
    • Polyunsaturated Fat 0g
    • Monounsaturated Fat 2g
  • Cholesterol 61mg
  • Sodium 105mg
  • Potassium 96mg
  • Total Carbohydrate 4g
    • Dietary Fiber 1g
    • Sugars 1g
  • Protein 6g
  • Calcium 131mg
  • Iron 1mg
  • Vitamin D 9IU

Credit: Crust-less Mini Holiday Quiches - Have A Plant


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