SPINACH AND FETA BAKED EGG QUICHE WITH MILK
On busy mornings, Spinach And Feta Baked Egg Quiche With Milk gives you a warm and savoury bite without a long wait. Flaked salmon brings rich flavour and steady protein, while spinach keeps the filling light and fresh. Feta adds a salty tang, and milk softens the eggs so the centre stays tender and not dry. Almond flour helps the mixture set neatly, plus it adds a gentle nuttiness. A touch of lemon zest lifts the whole dish. Each mouthful tastes bright rather than heavy. This single-serve quiche bakes in a small ramekin, so it is simple to portion and easy to reheat. Because it uses a simple ingredient list, it keeps washing up low, yet still feels satisfying after training. Serve the Spinach And Feta Baked Egg Quiche With Milk for breakfast, brunch or a quick lunch, then pair it with tomatoes or a crisp green salad.
RECIPE CATEGORY
Breakfast, Brunch, Lunch, Entrée
SERVING SIZE
1
CUISINE
British
PREPARATION/TECHNIQUES
Bake, Sauté, Post Workout
OCCASION/HOLIDAY
Casual Dinner, Back to School, Spring, Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Quick & Easy, Low Sodium, Wheat / Gluten-Free
DISH TYPE
Quiche
INGREDIENTS
Here is a list of ingredients for the preparation of Spinach And Feta Baked Egg Quiche With Milk:
- 100 grams | 3.53 ounces | salmon fillet, skin removed
- 30 grams | 1.06 ounces | 1 packed cup spinach, chopped
- 20 grams | 0.71 ounces | 2 tablespoons feta, crumbled
- 100 grams | 3.53 ounces | 2 large eggs
- 60 millilitres | 2.03 fluid ounces | 0.25 cups milk
- 7 grams | 0.25 ounces | 1 tablespoon almond flour
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
- 1 gram | 0.04 ounces | 1/2 teaspoon lemon zest
- 3 grams | 0.01 ounces | 1 pinch salt
- 3 grams | 0.01 ounces | 1 pinch black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 218 kilocalories
- Fat: 15.6 grams
- Saturated Fat: 5.3 grams
- Carbohydrate: 2.4 grams
- Sugar: 0.5 grams
- Fibre: 0.3 grams
- Protein: 17.1 grams
- Cholesterol: 189 milligrams
- Sodium: 315 milligrams
- Vitamin D: 1 microgram
- Calcium: 180 milligrams
- Iron: 1.7 milligrams
- Potassium: 280 milligrams
PREPARATION
These steps are followed for the preparation of Spinach And Feta Baked Egg Quiche With Milk:
- Heat The Oven And Dish: Heat the oven to 190 degrees Celsius, which is 375 degrees Fahrenheit. Brush a small ramekin with olive oil, then place it on a baking tray.
- Cook And Flake The Salmon: Cook salmon in a small pan over medium heat for 2 to 3 minutes per side until opaque, then flake into bite-sized pieces.
- Wilt And Drain Spinach: Stir spinach in the same pan for 30 to 60 seconds, then press gently to remove excess moisture.
- Whisk The Base: Whisk eggs, milk, almond flour, lemon zest, salt and black pepper until smooth.
- Assemble: Add salmon, spinach and feta to the ramekin, then pour in the egg mixture and stir once to distribute.
- Bake And Rest: Bake for 18 to 22 minutes until set with a slight wobble, then rest for 5 minutes before serving.
PREPARATION TIME
12 minutes
COOKING TIME
22 minutes
TIPS
Here are some helpful tips for the preparation of Spinach And Feta Baked Egg Quiche With Milk:
- Drain Spinach Well: Less moisture means a firmer set and cleaner slices.
- Keep Salmon Just Cooked: Slightly underdone salmon finishes in the oven. It stays juicy.
- Whisk Until Smooth: This prevents almond flour clumps and the centre bakes creamy.
- Use A Tray: A baking tray makes lifting safer and keeps the ramekin steady.
- Balance The Salt: Feta is naturally salty, so taste the mix on the fork and add only a small extra pinch if needed.
- Check Early: At 18 minutes, look for set edges and a gentle centre wobble.
VARIATIONS
- Higher Protein: Add 1 extra egg white and then bake as written.
- Lower Fat: Use reduced-fat feta and choose a lower-fat milk, then keep the bake time the same.
- Dairy Free: Use dairy-free milk and a dairy-free crumble instead of feta.
- No Fish Option: Replace salmon with 80 grams of mushrooms, sauté until golden, then cool slightly before adding.
- Extra Vegetables: Add 30 grams of diced pepper, sauté first and then drain and add.
PREPPING AND STORAGE
- Make Ahead: Assemble in the ramekin, cover and store in the refrigerator for up to 24 hours before baking.
- Refrigerate: Cool fully, cover and store in the refrigerator for up to 3 days.
- Freezer: Wrap tightly and freeze for up to 2 months.
- Defrosting: Defrost overnight in the refrigerator for the best texture.
- Reheating: Warm in the oven at 180 degrees Celsius, which is 350 degrees Fahrenheit, for 10 to 12 minutes until hot through.
