'My daughter is a vegetarian, so I eliminated the ham called for in the original recipe,' informs Vicki Schrupp from Little Falls, Minnesota. 'Wedges of this healthy quiche make a fast and flavorful brunch, lunch or supper.'

Allrecipes Member

Recipe Summary test

15 mins
45 mins
60 mins
8 servings


Original recipe yields 8 servings
The ingredient list now reflects the servings specified
Ingredient Checklist


Instructions Checklist
  • In a small mixing bowl, beat cream cheese. Add milk, egg substitute and pepper; beat until smooth. Stir in remaining ingredients. Transfer to a 10-in. quiche pan coated with nonstick cooking spray. Bake at 350 degrees F for 45-50 minutes or until a knife inserted near the center comes out clean.



Nutritional Analysis: One serving equals 151 calories, 5 g fat (0 saturated fat), 14 mg cholesterol, 404 mg sodium, 8 g carbohydrate, 2 g fiber, 18 g protein. Diabetic Exchanges: 1 starch, 1 meat.

Nutrition Facts

169 calories; protein 20.3g; carbohydrates 7.1g; fat 6.7g; cholesterol 17.3mg; sodium 434.8mg. Full Nutrition

Reviews (36)

Rating: 4 stars
I've been on a low carb/low fat/high protein diet, so I too exchanged cottage cheese for the cream cheese. Only had 2 cups of 2% mexican cheese mix so also added italian turkey sausage to keep up the protein. This was very good and filling for a low carb/low fat recipe! Read More
Rating: 4 stars
Great recipe! I've been making the other "Crustless Spinach Quiche" on this website for quite some time and had been meaning to try to make a lower-fat version. This one is really good! I followed the recipe almost exactly except I didn't have broccoli or mushrooms. I did add a bit of salt, but it's probably not needed. Next time I will definitely try it with broccoli, maybe saute the onion in a tiny bit of oil and mix up the cheeses. I thought the cream cheese was a very nice touch! It's a keeper for sure, and will replace its less healthy evil twin recipe....at least most of the time! Read More
Rating: 4 stars
Yummy! This is my first attempt at quiche so I was quite nervous. I baked them in muffin tins because I don't have a quiche pan and they turned out great. I filled them almost to the top and just cut the baking time down to about 30 mins. Keep an eye on them just in case. I also added some shredded carrot, minced garlic, and a diced jalapeno to the recipe. Topped them off with half a cherry tomato. Beautiful and delicious! Read More
Rating: 5 stars
My boyfriend and I are on a very low carb diet...soI modified the recipe a bit tocut carbs...instead of milk I used heavy wipping cream which has zero carbs, I omitted te onion and brocoli, and used slightly less spinach...we had large turkey legs left over so we cut the meat off and chopped it down to small pieces sauteed the meat in a pan and addded that to the quiche...very low carb and very delicious! Read More
Rating: 4 stars
OK, but it needs some tinkering with additional spices - I used oregano and garlic and onion powder. Be sure to really drain the water out of your spinach; I didn't do a very good job of it and was left with a little liquid pool at the bottom of the plate. Read More
Rating: 5 stars
Delicious!! The whole family enjoyed it. I used regular eggs, milk, and cheese. Read More
Rating: 5 stars
This is a recipe that tastes great that I don't feel guilty making - no heavy cream, eggs, or regular cheese. I've made it twice and everybody loved it. It's easily adaptable. I used 3 cups chopped fresh spinach instead of the frozen spinach and broccoli. No problem with it being watery. Also used lowfat colby instead of cheddar. Used 4 oz cream cheese as it came in 8 oz container so I used half of it. Just a wonderful basic recipe that you can do a lot with. Read More
Rating: 4 stars
Used the actual quiche part. Fat free milk, reduced fat cream cheese and egg sub.. Used fresh spinach instead of frozen, used 1/2 grated carrot and half mushrooms. Very good quiche for so low fat. Thanks so much for the recipe. I'll use the quiche part a lot and just experiment with different fillings. Read More
Rating: 5 stars
great recipe! I love the alternative high protein and lower calorie option to the original. Instead of broccoli we added zucchini, which turned out very well and fresh spinach instead of frozen. Super good! Read More