Low Carb Spinach Feta Quiche

What is Quiche?

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Quiche is a French tart comprises of pastry crust with savory custard, meat, seafood, cheese, and vegetables. Quiche Lorraine is the best variant, which contains lardons or cheese or bacon. It can be served hot or cold around the world.

The Quiche recipe is considered as a French dish. However, using cream and eggs in the pastry was a recipe for English cuisine during the early age of the 14the century and Italian cuisine in the 13the century. The recipe containing cream and eggs is baked in the pastry with fish, meat, or fruits in the 14th century.

Low Carb Spinach Feta Quiche

The Spinach feta Quiche muffins are the best suitable low carb snacking and breakfast recipe. These muffins are perfect for the ketogenic diet and taste delicious.
Course Breakfast
Cuisine American
Keyword Spinach feta Quiche muffins
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 12 Serving
Calories 148kcal


  • Frying Pan


  • 1 tbsp Olive oil butter, bacon grease, ghee
  • 1 Cup Onion (small dice) (2 oz)
  • 1 Clove Garlic (minced)
  • 4 Ounces Cream Cheese (softened until it melts in the microwave)
  • 3 tbsp Dry sherry
  • 1 tsp Red wine vinegar

Medium Bowl

  • 10 Ounces spinach (frozen, and squeezed dry)
  • 6 large Eggs
  • 4 Ounces Feta cheese (crumbled)
  • 1 Cup Mozzarella cheese (shredded) (4 oz)
  • 2 tsp Dijon mustard
  • 1/2 tsp Garlic salt
  • 1/4 tsp Salt
  • 1/2 tsp Pepper
  • 6 ounces Thin deli ham (12 thin slices)


  • Preheat your oven at the 350-degree temperature and keep the rack in the center position. Spray the 12-hole muffin pan using the baking spray and place the muffin one by one.
  • Take a medium frying pan, saute the garlic and onions till translucent.
  • Then, include the sherry, cook it till the alcohol smell gets burn. Now add vinegar and melt some cream cheese. Keep stirring till the cream cheese gets completely melted, and the ingredients will mix.
  • While you are sautéing onions, include the remaining ingredients to a medium bowl and combine well. As the onion and cream cheese mix get ready, include it to the bowl and combine well using a hand mixer until it gets blended.
  • Make 12 portions of the spinach feta quiche mix evenly, spoon it right into the ham lined muffin well.
  • Bake the spinach feta quiche for 30 minutes and later wait till it gets cool completely and keep it in the refrigerator in the airtight container. You can also freeze it and reheat in microwave before eating.
  • 12-quiches will have 2-net carb in each quiche.


Nutrition Facts
Low Carb Spinach Feta Quiche - Amount Per Serving
Calories 148 (Calories from Fat 99)
Fat 11g DV-17%
Saturated Fat 6g DV-38%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 133mg DV-44%
Sodium 366mg DV-16%
Potassium 149mg DV-4%
Carbohydrates 3g DV-1%
Fiber 1g DV-4%
Protein 8g16%
Vitamin A 2200IU DV-44%
Vitamin C 8.3mg DV-10%
Calcium 150mg DV-15%
Iron 1.3mg DV-7%

How to Prepare the Perfect Quiche

Perfect Texture Quiche

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As the quiche is egg pie, it does not sound particularly appealing. The perfect texture of quiche can have a soft, and creamy layer from ham, sauteed vegetables, and crispy bacon.  It is delicate and gives mouthfeel. Quiche is different from frittata with the crust. Frittatas are solid and sturdy, which quiche have moistness and melt in the mouth.

Is Spinach Feta Quiche healthy?

Yes, spinach feta quiche is healthy and suitable for a low carb diet. It contains a healthy combination of ingredients such as spinach, eggs, feta cheese, mozzarella cheese, Dijon mustard, garlic salt, and deli ham.

This recipe mainly about spinach. Let’s know how spinach is healthy for you.


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Not everyone likes to eat spinach as it tastes different but every bite of spinach. Scientifically, spinach is known as Spinacia Oleracea, it belongs to the amaranth family, and linked with Quinoa and beetroots. You can eat it as raw salad, blended soup, steamed, and sauteed with other veggies.

Spinach is one of the versatile ingredients that can be eaten in many ways. Spinach contains vitamins like A, C, K, and minerals like iron, magnesium, and manganese. Regularly consuming spinach benefits your health in the following ways.

Strengthens Bones

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Spinach is the best source of vitamin K, which assists in the generation of a protein called Osteocalcin. This protein is responsible for balancing calcium in the bone. Additionally, spinach is the best source of vitamin D, dietary fiber, vitamin D, magnesium, potassium, and vitamin C, which are an essential nutrient for bone health.

Strengthens Your Immune System and Eyesight

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Spinach consists of zeaxanthin, beta carotene, chlorophyll, and lutein, which are responsible for boosting the immune system and eye health. Zeaxanthin and lutein are stored in the macula, which is a section of the retina that works as a natural sunblock, protect eyes from light damage. It also helps to reduce the macular degeneration risk. Therefore, green vegetables are recommended for people with eye problems.

Repels Viruses And Bacteria

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Spinach contains a high amount of vitamin A, which is helpful for mucous and skin membranes to prevent different viruses and bacteria effectively. Furthermore, this vitamin is essential for sebum production to keep moisture in the hair. Vitamin A is best for hair growth and all body tissues, including hair and skin. So, add plenty of veggies in your low carb diet.

Improves Heart Health

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The presence of vitamin C in spinach serves to inhibit aging, eye disease, cardiovascular conditions, and fetal health issues. It also contains lutein, which limits arteries’ walls thickening and reduces the risk of heart attacks. Furthermore, spinach includes nitrite that helps to prevent heart attack risk and cure heart condition liked with fat deposition.

Keeps You Energized

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Spinach offers you the necessary degrees of magnesium in your body, which causes you to produce vitality for your everyday tasks. Spinach is additionally an incredible wellspring of folate, a supplement that enables your body to transform nourishment into usable vitality. Also, making your body more alkalized can assist you with keeping energized during that time, and spinach is one veggie that is antacid.

Macular Degeneration

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Having retinitis pigmentosa is the reason for blindness, which causes lutein degeneration and xanthene that is a central part of the retina.

According to research, age-linked macular degeneration and new additions issued in Post-Graduate-Medical-Journal, it was observed that patients with macular degeneration, must eat fresh leafy green vegetables such as spinach because it provides carotenoids. It also gives a good number of antioxidants, which serve to decrease the damaging effects of free radicals that negatively change your vision and glaucoma.

Benefits of Neurological Problems

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According to the research of Fernando Gomez-Pinilla, from

Neurosurgery-and-Physiological-Science-University-of-California, US, recommends that spinach contain a high antioxidant that is linked with mitochondrial activity and affects cognitive function.

Different components of spinach, such as folate, potassium, and many antioxidants, help to offer many neurological benefits after regular consumption.

Folate present in spinach lowers the risk of Alzheimer’s diseases. Consuming spinach helps to prevent cognitive and neural decline. Potassium is essential for brain health. It promotes blood flow to your brain and increases concentration, cognition, and neural activity.

Hemophilia Symptoms

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Nutrient K-rich spinach helps in blood clotting by creating prothrombin, and it soothes side effects hemophilia. It is incredible for controlling unreasonable draining, and it additionally keeps the liver working by invigorating the creation of glycogen. Be that as it may, on the off chance that you are taking an anticoagulant.

For example, warfarin (brand name is Coumadin), which encouraged to not increase your green veggies consumption excessively. You ought to examine your present admission with your medicinal services supplier or enrolled dietitian and screen nutrient K consumption while taking warfarin.

Manage Blood Pressure

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Spinach contains rich potassium and consists of low sodium. This mineral composition is very beneficial for high blood pressure people as the potassium helps to manage blood pressure.

The folate content of spinach also helpful for lowering hypertension and relax the blood vessels and boost blood flow. By Lowering tension in arteries and vessels, you can lower the stress on your cardiovascular system and boost oxygenation to the organs of the body and promote functionality.

Strengthens Muscles

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Factor Coenzyme-Q10 (C0-Q10), which is an essential antioxidant present in spinach. It performs an important role in stimulating muscles, especially, heart tissues which constantly pump blood to all parts of the body. C0-Q10 can help to prevent many cardiovascular conditions like heart failure, hyperlipidemia, coronary heart problems, and hypertension.

Bone Mineralization

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Spinach is the most reliable source of vitamin K, which helps to preserve the calcium in the bone matrix and result in bone mineralization.  Spinach also gives minerals like magnesium, zinc, copper, and phosphorus, which helps to develop strong bones. It also helps to stop osteoporosis.  The mineral presence in spinach helps the nails and teeth health.

Assist the Digestive System

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According to research, Antiulcer-Activity-of-Aqueous-Extract-of-Spinacia-Oleracia-in-Rats, issued in International-Journal-of-Research-in-Pharmacy and Chemistry, spinach own the ability to save the mucous membrane of the stomach, thereby lower the gastric ulcer occurrence. Moreover, glycoglycerolipids present in spinach can promote the strength of the lining of the digestive tract and prevent inflammation in the body.

Prevents Atherosclerosis

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Atherosclerosis is a condition that hardens arteries. A pigment known as lutein that is present in spinach has been shown to lower the occurrence of atherosclerosis, strokes, heart attacks. It is because of spinach proteins tend to lower cholesterol and other fat accumulation in the blood vessels.

Support Fetal Development

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Spinach contains more folate, which is essential for pregnant women. Folate plays an essential role in growing fetuses and nervous system development. Folate deficiency may cause cleft palate defects or spina bifida. The high vitamin A is recommended to consume for pregnant mother. Vitamin A helps to work on fetus lung development. Therefore, pregnant women and breastfeeding mothers can also eat Spinach Feta Quiche.

Reduces Inflammation

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Spinach also helps to lower the inflammation. It contains methylenedioxy flavonoid glucuronides, and spinach is one of the strong vegetables for lowering inflammation in the whole body. It also protects your heart and reduces the pain and inflammation from gout, arthritis.

Anticancer Effect

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According to research, spinach helps to prevent cancer effects for liver, bladder, prostate, and lung cancer. Different elements of spinach, such as tocopherol, folate, and chlorophyllin help to stimulate the different mechanisms to protect against cancer.

Protects Skin

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Spinach also contains different phytonutrients, which help to protect your skin from the harmful effects of Sun. It also repairs the damaged genes and prevents skin cancer.


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The fat and protein content of eggs is suitable for low carb breakfast with spinach in spinach feta quiche. It helps to keep you satiated for a long time. According to studies, eating eggs in breakfast helps in weight loss.

Whole eggs contain a rich amino acid that provides amino acids. In contrast to other high protein foods like meat, eggs are more affordable.

Eating eggs will prevent bad cholesterol. Good cholesterol in the egg helps to promote cholesterol in the body and prevent heart problems. Egg also provides choline, which is an important nutrient for stimulating brain functions and development. It also helps to increase memory and recall alertness.

Eating eggs in the breakfast also provide zeaxanthin, and leptin, these two antioxidants prevent eye damage from UV exposure.

Feta Cheese

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Feta cheese is marinade curd cheese prepared with milk of Sheep. It is originally from Greece feta is a Greek word meaning slice. This cheese is packed in blocks. The crispy bright-colored cheese also prepared from the mixture of goat and sheep milk.

Feta cheese is easy to digest, and it is less allergenic and reduces inflammation. It is also good for people with dairy products allergic.

Eating feta cheese in breakfast is suitable for a low carb diet. Feta cheese contains low fats than the parmesan and cheddars. It provides 21 gm of fat in every 100-gm cheese.

Feta cheese is a good protein source. It provides calcium and protein that benefits to muscles. It also provides vitamins such as vitamin A, vitamin B6, and phosphorous.

Feta cheese also benefits to bone health from minerals like potassium and calcium.

Mozzarella Cheese

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Adding mozzarella cheese in spinach fat quiche makes it more delicious.

Mozzarella cheese contains biotins (vitamin B7), which is a water-soluble nutrient in the body. Consuming this cheese helps to satisfy your nutritional requirements. A pregnant woman can also consume mozzarella cheese to satisfy biotin deficiency. This vitamin prevents brittle nails and manages diabetes.

Mozzarella cheese also provides riboflavin, which is a rich vitamin B2. It should be eaten every day to fight with different ailments in the body like anemia and migraine attacks. It also offers plenty of antioxidants.

The niacin content of mozzarella cheese provides vitamin B3, which is essential for converting fat into energy in the body. Getting enough niacin helps to manage cholesterol and prevent arthritis and diabetes.

Mozzarella cheddar likewise contains significant fat-dissolvable nutrients like D, E, and A. These nutrients are required for calcium retention, bone wellbeing, and cell layer insurance.

The cheddar variation contains a high measure of Calcium-a a key mineral, which is required for ideal bone and teeth wellbeing. One measure of mozzarella cheddar holds 183 milligrams of calcium essential to secure tooth enamel and keep up the bone structure. Furthermore, it assumes an essential job in protecting heart muscles and lessens the risk of colon disease. It might likewise add to weight reduction.

Mineral in Mozzarella Cheese

Mozzarella cheese has a decent lot of phosphorus, which enables the human body to retain calcium from nourishments. It is additionally required for the ideal processing and legitimate working of the kidneys. The mineral assists battle with muscling weariness and encourages cerebrum working.

Mozzarella cheese also contains zinc, which is essential for increasing white blood cell counts. It also promotes the functions of the prostate and assists in weight loss.

Perhaps the best advantage of mozzarella cheddar is that it contains plenty of protein. If you need a wellspring of protein, mozzarella can be a good choice. Eating this mozzarella cheese keeps you energetic and supports muscle quality.

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