Looking for a diabetic-friendly breakfast to handle the crowd? Low-sodium spinach cheese and mushroom quiche is easy to prepare and oh so delicious!
Whether you’re looking to whip up a healthy and delicious brunch meal or whip up breakfast for the week, you can’t go wrong with a low-sodium spinach quiche! This is a dish worth getting out of bed for.
Hearty spinach, fluffy eggs, earthy mushrooms, and spicy onions add so much flavor, and plenty of cheese makes every slice irresistible! Best of all, practical preparation can be done in about 15 minutes.
How to make low sodium spinach quiche
Want to see how this delicious, healthy and easy quiche is made? Let’s get cooking!
Step 1: Preheat oven to 350°F. Prepare a 9-inch cake dish by greasing it with oil or butter, then set aside.
Step 2: In a large frying pan over medium heat, add olive oil.
Step 3: Once the oil is hot, add the mushrooms and cook for 3-5 minutes until they release some moisture and reduce a little.
Step 4: Add the onion and fry for 3 minutes until slightly softened.
Step 5: Add garlic and spinach, mix well. Cook until spinach is completely reduced, about 7 minutes.
Step 6: In a bowl, mix eggs, half and half, mustard, parsley and pepper.
Step 7: Add the cooked mushrooms and spinach mixture to the prepared baking dish and spread evenly. Sprinkle cheese on top, then pour the egg mixture into the pan. Use a spoon to make sure everything is evenly distributed.
Step 8: Bake the quiche for 35 minutes, then remove from the oven and allow to cool for 10 minutes.
Cut into 8 slices and enjoy! I recommend garnishing with fresh herbs just before serving.
Variations for your quiche
The basis of this recipe is low-sodium, meat-free, and keto-friendly. But you can certainly play around with the ingredients based on your tastes and food preferences!
Want to add more vegetables or replace some? Broccoli, asparagus, bell peppers, yellow squash and zucchini are popular options!
I recommend low-sodium cheese, such as Gruyère or Swiss. However, if you’re not watching sodium, you can use cheddar, parmesan, mozzarella, or whatever cheese you prefer.
Want to add some meat? Bacon, sausage and even shredded chicken would be delicious. These ingredients will definitely add some sodium, so be sure to adjust them according to your goals.
Storage
Quiche is a great way to prepare breakfast! Leftover quiche can be stored in an airtight container in the fridge for up to 3 days.
When you’re ready to play, I recommend reheating it in the oven. Place in the oven at 350°F until the quiche is warmed up.
Other breakfast recipes for diabetics
Looking for more healthy breakfasts to fire up your morning? What you eat for breakfast sets the tone for the rest of the day!
Here are some of my favorite recipes that will have you jumping out of bed:
For even tastier inspiration, check out my favorite low carb breakfast ideas for diabetics!
When you try this quiche, don’t forget to let me know how you liked it and rate the recipe in the comments below!
recipe card
Low Sod Spinach Quiche
Looking for a diabetic-friendly breakfast to handle the crowd? This Low Sod Spinach Quiche with Cheese and Mushrooms is easy to make and oh so delicious!
Portions:8
Instructions
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Preheat oven to 350°F. Prepare a 9-inch pie dish by greasing it with oil or butter, then set aside.
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In a large sauté pan over medium heat, add the olive oil.
1 tablespoon of olive oil
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When the oil is hot, add the mushrooms and fry for 3-5 minutes, until they evaporate some moisture and reduce a little.
8 ounces of mushrooms
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Add the onion and fry for 3 minutes to soften slightly.
1½ cups of white onion
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Add garlic and spinach, mix well. Cook until spinach is completely reduced, about 7 minutes.
3 cloves of garlic, 3 cups baby spinach
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In a bowl, mix eggs, half and half, mustard, parsley and pepper.
6 large eggs, ½ cup half and half 1 tablespoon Dijon mustard, 2 tbsp fresh parsley, 2 teaspoons of black pepper
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Add the cooked mushrooms and spinach mixture to the prepared baking dish and spread evenly. Sprinkle cheese on top, then pour the egg mixture into the pan. Use a spoon to make sure everything is evenly distributed.
7 ounces of low-sodium cheese
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Bake the quiche for 35 minutes, then remove from the oven and allow to cool for 10 minutes.
Notes to the recipe
Leftovers can be stored in an airtight container in the refrigerator for 3 days
Heat the leftovers in the oven at 350°F until warm.
Nutritional information per serving
Nutrition Facts
Low Sod Spinach Quiche
Amount per serving (1 slice)
Calories 202
125 calories from fat
% Daily Value*
Fat 13.9g21%
Saturated Fat 6.9g35%
trans fats 0g
Polyunsaturated fats 1.2g
monounsaturated fats 4.9g
cholesterol 167.6 mg56%
Sodium 120.9 mg5%
Potassium 240.4 mg7%
Carbohydrates 5.9g2%
Fiber 1g4%
Sugar 2.6g3%
Protein 13.3g27%
Net carbs 4.9g
* Daily percentages are based on a 2000 calorie diet.
#Sod #Spinach #Quiche
