A flavorful spinach and mushroom quiche makes a perfect protein-packed vegetarian breakfast or lunch. With a low-carb crust it also works well as a keto meal.
For years I skipped breakfast or only had coffee until mid-morning, which left me raiding vending machines and snacking on sugary items. Once I began a low-carb approach, breakfast became important — but I still prefer food that’s ready to eat. Quiches and frittatas are ideal because I can prepare them ahead and enjoy several days of ready-made, satisfying breakfasts or lunches.
This spinach and mushroom quiche was developed with vegetarians and low-carb eaters in mind. It’s rich, creamy, and high in fat and protein per serving, yet low in carbs when paired with a suitable crust. The recipe is forgiving and adaptable, so you can swap in other vegetables or cheeses to suit your taste.
Spinach and Mushroom Quiche (Vegetable Quiche)
The key to a great quiche is managing the vegetables so they don’t release excess water into the custard. Browning the mushrooms and wilting the spinach thoroughly removes moisture and concentrates flavor. Taking 10–15 extra minutes to cook the vegetables makes the difference between a watery quiche and a perfectly textured one.
I enjoy the depth that smoked cheeses bring to a quiche. Smoked Swiss is a classic choice here, but smoked provolone or smoked gouda also work beautifully. If you want a subtle smoky note without smoked cheese, add a drop of liquid smoke to the custard sparingly.
Layering the ingredients in the crust is important. Alternate cheese and vegetables so each slice has a good balance of both. Layering also helps prevent heavy ingredients from sinking and leaving a top layer of plain custard.
Spinach and Mushroom Quiche is net 5 carbs per serving.
Spinach and Mushroom Quiche (Vegetable Quiche) Recipe
A creamy, protein-packed quiche featuring spinach, mushrooms, onions and smoked Swiss. Serve warm or at room temperature for breakfast, brunch, or a light dinner.
Course: Breakfast — Cuisine: French — Servings: 8
Prep Time: 10 minutes — Cook Time: 50 minutes — Total Time: 1 hour
Ingredients
- 1 recipe Flaky Pie Crust (or your favorite low-carb crust)
Vegetables
- 3 tbsp butter or olive oil
- 8 oz sliced mushrooms
- 4 oz fresh spinach (about 2 cups packed)
- 3 oz sliced onions
- 1 clove garlic, sliced
- 1 teaspoon fresh thyme, chopped
Custard
- 5 large eggs
- 1 ½ cups heavy cream
- 1 tablespoon grainy Dijon mustard (or whole-grain mustard)
- ½ teaspoon salt
- ¼ teaspoon white pepper
- 2 pinches freshly grated nutmeg (about 1/16 tsp)
Cheese
- 6 oz smoked Swiss cheese, grated (or substitute your favorite cheese)
Instructions
Preparation
- Prepare your pie crust according to your recipe and place it into a 10-inch pie plate. Optionally sprinkle the bottom with a few sesame seeds before adding the crust to reduce sticking. Do not bake the crust yet. Cover and refrigerate until ready to assemble.
- Preheat the oven to 350°F (175°C) and position the oven rack in the third slot from the bottom (middle-lower). Slice the onions and garlic, chop the thyme, and grate the cheese.
Vegetables
- Heat a medium-large frying pan over medium heat. Add the butter or oil, then add the mushrooms. Cook until mushrooms brown on one side (3–4 minutes), stir and cook another 2 minutes.
- Add the sliced onions and garlic and sauté until the onions soften. Add the spinach and cook until it wilts and most of the liquid has evaporated. Stir in the chopped thyme and remove from heat.
Custard
- While the vegetables cook, combine the eggs, heavy cream, Dijon mustard, salt, white pepper, and nutmeg. Blend thoroughly with a hand mixer or whisk until smooth.
Assembly and Baking
- Layer the ingredients in the prepared crust: sprinkle one-third of the cheese over the bottom, add half of the vegetable mixture, then another third of the cheese, the remaining vegetables, and finish with the last of the cheese. Reserve a little vegetable or cheese for the top if you like.
- Gently pour the custard over the layered ingredients, ensuring it fills evenly.
- Bake on the lower rack for 20 minutes, then move to the middle rack and bake an additional 10–20 minutes until the top is golden and the center is set. Remove and cool on a rack.
- Serve warm or at room temperature. Makes 8 servings.
Notes
NUTRITION FACTS shown here are based on using a low-carb almond flour crust.
This quiche reheats well — microwave a slice for about 1 minute at full power, adjusting time as needed for your appliance.
Nutrition
Calories: 477 kcal | Carbohydrates: 10 g | Protein: 15 g | Fat: 44 g | Fiber: 5 g
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