Low-Fat Spinach Cheddar Quiche with Oat Crust

Poor little creme brulee dishes. You just sit in my cupboard waiting and waiting to be used. Every time the cabinet door opens, your little nonexistent hearts race with anticipation. “Is she? Is she going to make creme brulee?!” I disappoint you time and time again. You feel worthless. You are not fulfilling your destiny.

Surely there must be another use for you…

Ah, yes, breakfast. Quiche. Individually sized. How perfect. Why did I not think about this before? You now feel loved.

These little quiches are perfect for brunch and would be great to enjoy on Easter morning while you watch the kiddos tear into their baskets and hunt for eggs. I’ve cut the fat by using a low-fat oat crust that contains much less butter than traditional pie crust. I’ve also adjusted the fat in the filling by subbing skim milk for heavy cream. You can also cut fat by using some eggs white or egg substitute. A quiche with all the flavor, but much less guilt! Sounds good to me! These are great for company, especially if you serve them in individual servings!

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Yield: 4-5 servings

Low-Fat Spinach Cheddar Quiche with Oat Crust

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Ingredients

For the crust:

• 3/4 cup rolled oats
• 1/2 cup all-purpose flour
• 1/4 tsp. salt
• 3 tbs. cold, unsalted butter
• 3 tbs. cold low-fat milk

For the filling:

• 2 garlic cloves, minced
• 3 cups fresh baby spinach, chopped
• 1 tbs. olive oil
• 4 eggs, beaten (can also do 2 egg whites and two whole eggs if desired)
• 1 cup skim or low-fat milk
• 3/4 cup reduced fat shredded cheddar cheese
• 1/2 tsp. salt (or to taste)
• 1/4 tsp. pepper (or to taste)

Instructions

1. Preheat oven to 400 degrees. To make the crust, put the oats, flour and salt in the bowl of a food processor and pulse to combine. Add in the butter and pulse until you get a pebbly-like texture. Add the milk and pulse a few more times to combine. Form the mixture into a ball and place it between 2 large pieces of waxed paper. Roll out into a circle about 10 inches in diameter. Cut the circle into 4-5 separate pieces (depending on how many and the size of your dishes) and shape into smaller circles to fit your dishes. Spray each dish with cooking spray and press crust into each dish. Place the dishes on a large baking sheet and bake for about 7-9 minutes. Set aside.
2. To make the filling, heat the olive oil in a non-stick pan. Add the garlic and sautee for about 30 seconds. Add the spinach and cook until wilted.
3. Reduce the oven heat to 350 degrees. Whisk the beaten eggs, milk, cheese, salt and pepper together. Stir in the spinach. Divide the egg mixture evenly amongst each dish. Bake for about 20-25 minutes or until golden brown.

Nutrition Information:

Yield:

5

Serving Size:

1
Amount Per Serving: Calories: 385Total Fat: 23gSaturated Fat: 10gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 262mgSodium: 629mgCarbohydrates: 25gFiber: 2gSugar: 6gProtein: 20g

Print

Yield: 4-5 servings

Low-Fat Spinach Cheddar Quiche with Oat Crust

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Ingredients

For the crust:

• 3/4 cup rolled oats
• 1/2 cup all-purpose flour
• 1/4 tsp. salt
• 3 tbs. cold, unsalted butter
• 3 tbs. cold low-fat milk

For the filling:

• 2 garlic cloves, minced
• 3 cups fresh baby spinach, chopped
• 1 tbs. olive oil
• 4 eggs, beaten (can also do 2 egg whites and two whole eggs if desired)
• 1 cup skim or low-fat milk
• 3/4 cup reduced fat shredded cheddar cheese
• 1/2 tsp. salt (or to taste)
• 1/4 tsp. pepper (or to taste)

Instructions

1. Preheat oven to 400 degrees. To make the crust, put the oats, flour and salt in the bowl of a food processor and pulse to combine. Add in the butter and pulse until you get a pebbly-like texture. Add the milk and pulse a few more times to combine. Form the mixture into a ball and place it between 2 large pieces of waxed paper. Roll out into a circle about 10 inches in diameter. Cut the circle into 4-5 separate pieces (depending on how many and the size of your dishes) and shape into smaller circles to fit your dishes. Spray each dish with cooking spray and press crust into each dish. Place the dishes on a large baking sheet and bake for about 7-9 minutes. Set aside.
2. To make the filling, heat the olive oil in a non-stick pan. Add the garlic and sautee for about 30 seconds. Add the spinach and cook until wilted.
3. Reduce the oven heat to 350 degrees. Whisk the beaten eggs, milk, cheese, salt and pepper together. Stir in the spinach. Divide the egg mixture evenly amongst each dish. Bake for about 20-25 minutes or until golden brown.

Nutrition Information:

Yield:

5

Serving Size:

1
Amount Per Serving: Calories: 385Total Fat: 23gSaturated Fat: 10gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 262mgSodium: 629mgCarbohydrates: 25gFiber: 2gSugar: 6gProtein: 20g

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