Description
A simple and healthy crustless quiche with spinach, smoked chicken and grated cheese. High in protein, low in carbs and very good.
Ingredients
Scale
- 200 g (6.9 oz) frozen spinach (fresh is also possible)
- 120 g (3/4 cup) zucchini
- 150 g (5.3 oz) canned mushrooms
- 4 eggs
- 100 g (1/2 cup) lactose-free quark (or thick Greek yogurt)*
- 180 g (6.3 oz) smoked chicken, in slices (check the ingredients for FODMAPs)
- 60 g (5/8 cup) low fat grated cheese
- About 50 ml water (1/4 cup) (leave this out if you use cream, milk or yoghurt instead of quark)
- A pinch of ground paprika
- 1/2 tsp Italian mixed herbs (make sure no garlic or onion has been added)
- Pepper and salt
Instructions
- Pre-heat the oven to 180 degrees Celsius (350 F).
- Heat the frozen spinach in a frying pan. If any water comes out, drain it.
- Cut the zucchini in pieces and add them together with the mushrooms to the pan. Fry for a few minutes. Season with pepper, salt, ground paprika and Italian herbs. Turn off the heat.
- Cut the smoked chicken into slices and stir into the vegetables.
- Whisk the eggs in a bowl and stir in the quark and 30 grams of the grated cheese. Lactose-free quark is quite thick and this can make the mixture too thick. To avoid this you can add a bit of water. It has to be a thick, but quite a liquid mixture. I added about 50 ml of extra water. If you don’t use quark, you don’t have to add any extra water.
- Grease a quiche pan and divide the vegetable mixture over the pan.
- Pour the egg mixture on top.
- Divide the rest of the cheese over the crustless quiche
- Bake the quiche for about 25 minutes in the oven. It is done when a toothpick comes out clean.
Notes
*You can also replace this with a splash of lactose-free milk or 100 ml lactose-free cooking cream.
Storage: you can store the quiche in the fridge for 2 days. Cover it well.
- Prep Time: 20 min
- Cook Time: 25 min
- Category: Lunch
- Method: Oven
- Cuisine: French
Nutrition
- Serving Size: 1/4 quiche
- Calories: 203
- Fat: 9
- Carbohydrates: 4
- Fiber: 2
- Protein: 26