Mushroom and Spinach Quiche with a Spaghetti Squash Crust

Using vegetables in place of flour for the crusts of pizza and quiche is a brilliant, low-calorie, nutrient dense swap. I used the original veggie pasta, spaghetti squash, for the crust for this recipe but you could use spiralized sweet potato or zucchini noodles or even broccoli or cauliflower rice.

Mushroom and Spinach Quiche with a Spaghetti Squash Crust


1 tablespoon olive oil

8 ounce package cremini or button mushrooms, thinly sliced

5 ounce package baby spinach

½ medium onion, chopped

2 cloves garlic, minced

5 large eggs

1 cup fat-free milk

1 cup imported Swiss cheese, grated

½ teaspoon salt

¼ teaspoon pepper

3 cups cooked spaghetti squash (1 small squash)

¼ cup Parmesan cheese

1/8 teaspoon freshly ground nutmeg

Hot sauce, if desired


Preheat oven to 400 degrees. Spray a large glass or ceramic pie plate with cooking spray. Cut the spaghetti squash in half. Scoop out the seeds and discard. Place, cut side down on an oiled baking sheet and roast in oven for about 30 minutes or until squash is soft. Remove from oven and set aside to cool.

While the squash is roasting, using a large saute pan over medium-high heat, add half of the olive oil to the pan. Add mushrooms and saute them until all liquid evaporates, about 10 minutes. Add spinach and cook until wilted and most of liquid evaporates, about 5 minutes. Remove from pan and set aside. Add remaining oil to pan and saute the onions and garlic until onions have softened, about 5 minutes. Add onion mixture to mushrooms and spinach. In a medium bowl, add the eggs. Whisk with a fork until blended. Add milk, cheese, salt and pepper.

To prepare the crust, scrape the squash with a fork to remove the spaghetti like fibers and put 3 cups of spaghetti squash into a bowl. Add Parmesan cheese and nutmeg, stir. Press squash into bottom and up the sides of the prepared pie plate. Pour the egg mixture over the crust. Spoon the mushroom mixture on top of the eggs. Bake for 40 minutes or until quiche is firm. Serve with hot sauce, if desired.

Nutrition Note: Swiss cheese is a healthier option when compared to cheddar cheese. Ounce for ounce, Swiss cheese is naturally lower in saturated fat and sodium and contains slightly more calcium.







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