Herbed Spinach Quiche Portobello Caps

Using portobello mushroom caps instead of traditional pastry dough slashes carbs and fat while packing this savory quiche with fiber and potassium.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 4 portobello mushrooms (about 3-inch diameter) · 101 kcal in the whole recipe
• Cooking spray
• 3 large eggs · 199 kcal in the whole recipe
• 6 egg whites · 96 kcal in the whole recipe
• 1/2 cup whole-wheat bread crumbs · 266 kcal in the whole recipe
• 1/4 cup nonfat milk · 19 kcal in the whole recipe
• 1 teaspoon low-sodium garlic & herb blend
• 1 cup frozen chopped spinach, cooked and drained · 32 kcal in the whole recipe
• 1/4 cup reduced-fat Parmesan cheese, divided · 84 kcal in the whole recipe

Method

1. Preheat your oven to 375°F (190°C). Clean the portobello mushrooms, remove their stems, and place the caps on a baking sheet lightly coated with cooking spray.

   

2. In a mixing bowl, whisk together the eggs, egg whites, bread crumbs, milk, garlic & herb blend, cooked spinach, and all but 1 tablespoon of the Parmesan cheese.

   

3. Pour the egg mixture into a non-stick skillet coated with cooking spray over medium heat. Cook, stirring constantly, until the eggs just begin to scramble and thicken, then remove from heat.

   

4. Spoon the partially cooked egg mixture into the portobello caps, sprinkle with the remaining Parmesan cheese, and bake for about 20 minutes until the mushrooms are tender and the eggs are set.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.