Ingredients
- 6 large eggs
- ½ cup unsweetened milk or half-and-half
- 2 cups fresh spinach, chopped
- 1 cup sliced mushrooms
- ½ cup diced lean ham or turkey ham, optional
- ½ cup shredded mozzarella or Swiss cheese
- ¼ cup crumbled feta cheese
- ¼ cup diced bell pepper
- 2 tbsp finely chopped onion
- 1 clove garlic, minced
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp dried oregano
- Cooking spray or 1 tsp olive oil
Directions
- Heat oven to 375°F (190°C). Lightly grease a 9-inch pie dish.
- Sauté the onion, mushrooms, bell pepper, and garlic in a little olive oil for 3–4 minutes. Add spinach and cook until wilted. Let cool slightly.
- Whisk eggs, milk, salt, pepper, and oregano together.
- Spread the vegetables and optional ham in the pie dish. Sprinkle with mozzarella and feta.
- Pour the egg mixture over everything.
- Bake 30–35 minutes, until the center is set and the top is lightly golden.
- Rest for 5–10 minutes before slicing.
For diabetes-friendly portions: Aim for about ⅙ of the quiche per serving and pair it with a non-starchy vegetable or a small serving of berries rather than bread, potatoes, or a sweet breakfast item.
Tip: If you’re watching saturated fat, use part-skim cheese and lean turkey instead of regular ham. Avoid adding sugar or sweetened milk.
