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SINGLE-SERVE SPINACH AND FETA QUICHE
11

SINGLE-SERVE SPINACH AND FETA QUICHE

NUTRITION
HEALTHY RECIPES
Jan 28, 2025

SINGLE-SERVE SPINACH AND FETA QUICHE

This Single-Serve Spinach and Feta Quiche is a simple yet flavourful dish perfect for a quick breakfast, brunch, or light meal. The Single-Serve Spinach and Feta Quiche are made with fresh spinach, creamy feta cheese, and a dash of milk. This quiche is seasoned with salt and pepper for a savoury, satisfying flavour. The egg provides a soft, custardy texture, while the spinach and feta add depth and richness. This easy, single-portion recipe requires minimal ingredients and effort, making it ideal for busy mornings or whenever you need a healthy, balanced meal. Plus, it’s naturally low-carb, packed with protein and vegetarian-friendly.

RECIPE CATEGORY

Breakfast, Brunch

SERVING SIZE

1 serving

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Bake, Quick & Easy

OCCASION/HOLIDAY

Anytime, Mother’s Day, Easter, Brunch

SPECIAL CONSIDERATION/DIETARY CONCERNS

Low-Carb, Vegetarian, High Protein, Quick & Easy

DISH TYPE

Quiche

INGREDIENTS

There are the following ingredients for Single-Serve Spinach and Feta Quiche:

  • 1 egg
  • 30g spinach, wilted (fresh or frozen)
  • 15g feta cheese, crumbled
  • Salt and pepper to taste
  • 1 tbsp milk (dairy or plant-based)

FULL NUTRITIONAL INFORMATION

  • Calories: 100
  • Carbohydrates: 1g
  • Protein: 7g
  • Fat: 7g
  • Fibre: 1g
  • Sugar: 1g
  • Sodium: 190mg

PREPARATION

  • Preheat Oven: Preheat your oven to 180°C (350°F) and prepare a small oven-safe ramekin or baking dish. Preheating ensures even cooking and the right texture for the quiche.
  • Wilt Spinach: If using fresh spinach, wilt it in a small pan over medium heat until soft, then remove any excess liquid by gently pressing with a paper towel. Frozen spinach should be thawed and excess water squeezed out.
  • Combine Ingredients: In a small bowl, beat the egg and milk together. Season with a pinch of salt and pepper, then stir in the wilted spinach and crumbled feta cheese.
  • Pour Mixture: Pour the egg mixture into the prepared ramekin, spreading the spinach and feta evenly.
  • Bake: Place the ramekin in the oven and bake for 15-18 minutes, or until the egg is set and the top is slightly golden. The quiche should have a firm but tender texture.
  • Cool And Enjoy: Allow the quiche to cool for a few minutes before serving. Enjoy warm on its own or with a side salad.

PREP TIME

5 minutes

COOKING TIME

15-18 minutes

TIPS

  • Ensure Even Cooking: For best results, make sure the spinach is evenly distributed in the mixture, preventing large clusters that may create uneven cooking.
  • Use A Small Ramekin: A ramekin or small baking dish ensures the quiche cooks through and achieves the perfect texture.
  • Adjust Salt: Since feta cheese is naturally salty, taste and adjust the amount of salt to suit your preference.

VARIATIONS

  • Herb Addition: Add a pinch of fresh or dried herbs like dill or basil for added flavour.
  • Cheese Swap: Substitute feta with goat cheese or shredded cheddar for a different taste and texture.
  • Vegetable Mix: Add diced bell pepper or tomato for added flavour and colour.
  • Spicy Twist: Sprinkle in a pinch of chilli flakes or add a dash of hot sauce for a bit of heat.

PREPPING AND STORAGE

  • Fridge: Store any leftovers in an airtight container in the fridge for up to 2 days. Reheat in the microwave for about 10 seconds before enjoying.
  • Freezer: Freezing is not recommended as the texture of the egg may change upon thawing.

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