Michael Davis
Spinach mushroom quiche is a delicious and healthy dish that can be enjoyed any time of the day. This savoury treat is a simple combination of eggs, milk, mushrooms, spinach, cheese, and other vegetables. The carb content of a spinach mushroom quiche can vary depending on the recipe and serving size, but generally, it contributes about 30% of the total calories. For example, a single serving of Whole Foods spinach mushroom quiche contains 18g of total carbs, while a slice of Earth Fare quiche provides about 102 calories from carbs (30% of the total 340 calories). So, if you're watching your carb intake, this quiche can be a great option, especially when made crustless or with a low-carb vegetable base.
| Characteristics | Values |
|---|---|
| Total carbs | 18g |
| Net carbs | 17g |
| Fat | 21g |
| Protein | 8g |
| Calories | 290 |
| Calories (Earth Fare) | 340 |
| Calories (SparkRecipes) | 96.1 |
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What You'll Learn
Calories in spinach mushroom quiche: 290 per serving, or 340 per slice
The calorie count in a spinach mushroom quiche depends on how you define a "serving". If you're referring to a single slice of quiche, then it typically contains around 340 calories, of which about 30% come from carbohydrates. However, if you consider a serving to be a whole quiche, then the calorie count is closer to 290, with 18 grams of total carbs.
It's worth noting that the calorie count can vary depending on the specific ingredients and proportions used in the recipe. For example, a crustless quiche or one made with low-fat ingredients will have a lower calorie count. Additionally, the type of cheese used can also make a difference, with options like Gruyère adding more calories than low-fat cheddar or Colby.
The cooking method can also affect the calorie content. For instance, pre-cooking the vegetables before baking can reduce the overall moisture content of the quiche, leading to a slightly higher calorie density. Similarly, the temperature and duration of baking can impact the final calorie count, as longer cooking times at lower temperatures tend to yield a drier quiche with a higher calorie density.
When considering the calorie content of spinach mushroom quiche, it's important to look at the nutritional value it offers as well. This dish provides a good source of protein, essential nutrients, and antioxidants from the eggs and vegetables. The mushrooms and spinach contribute fibre and vitamins, while the eggs provide protein and other beneficial nutrients.
In summary, the calorie count of spinach mushroom quiche can vary depending on serving size, specific ingredients, and cooking methods. However, regardless of the exact calorie count, this quiche offers a nutritious option that can be enjoyed as part of a balanced diet.
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Crustless quiches are low-carb
Quiche is a popular dish, but the traditional version is not keto-friendly. A quiche with a crust will typically be higher in carbohydrates. Crustless quiches, on the other hand, are a low-carb option, with some recipes offering less than 3 grams of net carbs per serving.
A spinach mushroom quiche from Whole Foods, for example, contains 18 grams of total carbs and 17 grams of net carbs. Removing the crust will significantly reduce the carb count, making it a more keto-friendly option.
Crustless quiches are typically made with simple, low-carb ingredients such as eggs, cream, cheese, and vegetables. The absence of a crust means the focus is on the filling, which can be packed with flavour and nutrients. For example, a crustless quiche can include spinach, mushrooms, onions, and cheese, creating a tasty and healthy dish.
Preparing a crustless quiche is also a straightforward process. The filling is typically whisked together and then baked in a glass dish. The absence of a crust simplifies the recipe and reduces the overall cooking time.
Crustless quiches are a versatile option, suitable for breakfast, lunch, or dinner. They can be enjoyed hot or cold and can be easily customised with various ingredients to suit individual tastes and dietary preferences.
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Spinach and mushrooms are low-calorie
When combined in a quiche, spinach and mushrooms create a delicious and healthy dish. A typical spinach mushroom quiche contains around 96 to 340 calories per serving, depending on the recipe and the size of the serving. The quiche also provides a good balance of macronutrients, with around 30% carbs, 59% fat, and 12% protein.
The calories in a spinach mushroom quiche come from various ingredients, including the crust, cheese, eggs, milk, and vegetables. For example, a 9-inch frozen pie crust can contribute around 110 calories to the dish. Cheddar or Colby cheese can add about 33 calories, while an egg can contribute around 12 calories.
To reduce the calorie count and make the quiche more diet-friendly, some people choose to make a crustless quiche or use low-fat ingredients. For example, using a liquid egg substitute instead of a whole egg can reduce the calorie count, as can using low-fat milk or cheese. Pre-cooking the vegetables is also important, as it removes excess moisture and prevents the quiche from becoming soggy.
Overall, a spinach mushroom quiche can be a nutritious and relatively low-calorie meal option, especially when made with fresh, healthy ingredients and served in appropriate portions. It is a tasty way to incorporate more vegetables into your diet and can be enjoyed at any time of the day.
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Eggs, milk, cheese, and spices are also ingredients
A spinach mushroom quiche is a delicious and healthy meal option. The eggs, milk, cheese, and spices used in this dish complement the spinach and mushrooms, enhancing the flavour and nutritional value.
Eggs are a key ingredient in quiche, providing structure and protein. They act as a binding agent, holding all the ingredients together, and their protein content contributes to a filling meal. The yolk, in particular, is a powerhouse of nutrients, including iron, vitamins B12 and D, and choline. Additionally, eggs can be whisked and baked to create a fluffy, quiche-like texture.
Milk is another essential component, adding creaminess and moisture to the quiche. Whole milk is a popular choice, though some recipes call for half-and-half, a mixture of milk and cream, for an even richer texture. Milk ensures the quiche is tender and moist, creating a pleasant mouthfeel.
Cheese is the star ingredient in a spinach mushroom quiche, adding flavour, texture, and protein. Common cheese choices include Swiss, Gruyère, cheddar, and Gouda. These cheeses melt beautifully, creating a creamy texture and enhancing the flavour of the vegetables. The type of cheese used can be adjusted to personal preference, with options like Swiss, provolone, or feta adding unique twists to the traditional quiche.
Spices and herbs play a pivotal role in enhancing the flavour of the quiche. Garlic, thyme, salt, and pepper are commonly used to add depth and aroma to the dish. Other spices like nutmeg and mustard can also be added for a unique flavour profile. Fresh herbs such as parsley, tarragon, or chives can be sprinkled on top or mixed into the egg mixture for an extra burst of flavour.
In summary, eggs, milk, cheese, and spices are integral components of a spinach mushroom quiche. They work together to create a delicious, nutritious, and well-rounded dish, perfect for breakfast, brunch, or a light meal. The versatility of these ingredients allows for customization, ensuring that each bite is packed with flavour and texture.
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Pre-cook vegetables to avoid a watery quiche
A spinach and mushroom quiche is a tasty and nutritious meal, with one slice containing around 300 calories and 30% carbohydrates. However, vegetables like spinach and mushrooms tend to release water during cooking, which can make your quiche soggy. To avoid this, it's crucial to pre-cook your vegetables before adding them to the quiche filling.
Choose the Right Cooking Method
Sautéing your vegetables is a better option than steaming or boiling. This helps to evaporate the water content in the vegetables. For mushrooms, it's essential to cook them until all their water is released. You can use a kitchen towel to squeeze out any excess water.
Prepare Spinach Carefully
Spinach is another vegetable that can release water, so be sure to cook it until it's wilted and any excess water is removed. You can also try squeezing the water out of the spinach after cooking to prevent a watery quiche.
Don't Overlook Onions
Onions are a common ingredient in quiches and can also contribute to excess water. Be sure to sauté them until they become translucent before adding them to your quiche.
Blind-Bake the Crust
To ensure a crisp and flaky crust, blind-bake it before adding the custard filling. Line your pie crust with parchment paper and fill it with pie weights or beans. Bake at 350°F (177°C) for about 20 minutes. Remove the weights and parchment and bake for an additional 10 to 15 minutes until it starts to brown.
Avoid Over-Baking
Over-baking your quiche can cause the eggs to release water, making it watery. Bake your quiche until the center is just set. It should be slightly jiggly but not wet.
By following these steps and pre-cooking your vegetables, you can enjoy a delicious and perfectly cooked spinach and mushroom quiche without the sogginess.
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Frequently asked questions
One serving of the Whole Foods spinach mushroom quiche contains 18g of total carbs.
Yes, carb counts may vary depending on the brand and ingredients used. For example, one slice of the Earth Fare quiche contains 30% carbs, which equates to approximately 102 calories from carbs.
Yes, a crustless quiche is a low-carb option.
