Crustless Spinach and Mushroom Quiche

This hearty quiche is perfect for breakfast in bed, but also makes a great entrée for lunch or dinner!

Prep Time: 10 minutes

Nutrition Facts

Serving Size: 1 quiche

  • Calories 205
  • Carbohydrate 16 g
  • Protein 20 g
  • Fat 7 g
  • Saturated Fat 3.2 g
  • Dietary Fiber 3 g
  • Cholesterol 20 mg
  • Sodium 395 mg

This Recipe Serves 2


1 teaspoon canola or corn oil
6 ounces Portobello mushrooms, stemmed and sliced
3 medium green onions, chopped
2 tablespoons port
2 medium garlic cloves, minced
1 cup (about 2 ½ ounces) frozen chopped spinach, thawed and squeezed dry
1 teaspoon cornstarch
¾ cup fat-free milk
½ cup egg substitute
¼ cup plus 2 tablespoons shredded part-skim mozzarella cheese
1 tablespoon shredded or grated Parmesan Cheese
1/8 tablespoon pepper
Pinch of nutmeg


  1. Preheat the oven to 350⁰ F. Lightly spray two 10-ounce ovenproof custard cups or individual pie pans with cooking spray. Place on a shallow baking sheet.
  2. In a large non-stick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the mushrooms and green onions for 2 minutes, stirring occasionally. Stir in the port. Reduce the heat to medium low and cook for 3 to 4 minutes, or until all the liquid is absorbed. Stir in the garlic and cook for 30 seconds to 1 minute, or until fragrant. Remove from heat. Add the spinach. Using a spoon, separate it into small pieces.
  3. Put the cornstarch in a medium bowl. Pour in the milk, whisking to dissolve. Whisk in the remaining ingredients. Stir in the mushroom mixture. Pour into custard cups.
  4. Bake for 30 minutes, or until the centers are puffed and set (don’t jiggle when gently shaken). Let stand for 5 minutes before serving.

From Diabetes and Heart Healthy Meals for Two by American Diabetes Association and American Heart Association

Photo: Crustless Spinach and Mushroom Quiche from Diabetes & Heart-Healthy Meals for Two; Taran Z Photography

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