The Greek classic without the guilt and still full of flavour – crustless spinach feta quiche. High in protein, calcium & vitamin C. Only 110 calories and 3 WW points +.
Essentially, it is unwrapped spanakopita baked as a pie. Just the filling, no pastry. Made with fresh herbs, light feta cheese and frozen spinach, this pie is a great healthy alternative to green cupcakes this St. Patrick’s Day.
I’m not going to lie – your kids probably won’t eat it. Mine didn’t and as a kid I wouldn’t have either. Would you?!
I think most kids do not like mushrooms, onions, zucchini and spinach. Especially if they are cooked. I don’t blame them. As a kid I couldn’t stand split peas, beans, cauliflower, spinach, zucchini and brussel sprouts.
But now, I made this pie and literally swallowed 2 pieces right away. So juicy, meaty and savoury. So easy to make – no extra work with the dough, sifting flour, sautéing veggies. Just mix together and bake. Loved it!
You can easily substitute whole wheat flour for oat flour to make it gluten free. I’ve tried that with zucchini cakes and they turned out great. This pie is also vegetarian and is great for Meatless Mondays.
Questions of the Day:
1. What foods you didn’t like as a kid?
Like I mentioned above, I couldn’t stand any kind of split peas. Split pea soup was traditional lunch meal in Ukraine. I was lucky, my mom didn’t make it often, but my aunt was a huge fan of it. Because we lived together as a big Italian (Ukrainian) famiglia, I felt sorry for my cousin every time I watched him eating it.
Worst than green split pea soup are only mashed split peas…with liver patties! Can you imagine?! It was served at most former Soviet Union daycares at least once a month. Food was included in the monthly fee so no mommy’s lunches back then. But I have to say, the food was really good except mashed peas and beef livers. It literally looked and smelled …uninviting.
I also didn’t like any kind of beans or zucchini. Zucchini in Ukraine are different – they are wider and much lighter in colour. My grandma panfried them with a little bit of flour, salt and pepper.
I was and still am a mushroom lover! Growing up, every fall me and my mom used to go mushroom picking. It was fun!!! Never know how many you will find and once you find one, usually there is more around it. They grow in bunches.:) Kind of like winning a lottery…mushroom lottery.
There were so many different kinds of mushrooms and they smelled and tasted amazing! My love for this Bean and Mushroom Soup comes from childhood.
Tip of the Day: Sautéed mushrooms are a great way to add flavour to meats without extra calories. Mushrooms, bell peppers, onions and garlic release a ton of flavour once pan fried.
Like in this Baked Chicken with Peppers.
2. What are your favourite leftover meals?
Admit it, certain meals just taste better the next day. Yes, leftovers can be great! I love leftovers and rarely ever throw out any food.
I believe that if you plan right, you won’t have to put food into the garbage. There are a lot of hungry people and animals all over the world. I think it’s non-sense to grow genetically modified food and disrespect it at the same time. And yet, unfortunately a lot of food goes to waste in North America today.:(
Being Ukrainian, I think Ukrainian borscht is probably the tastiest leftover food in the whole world! It tastes better as flavours of meat, beets and cabbage merry together with each day. Super healthy and yummy!
I usually make a big pot and we eat it for lunch and dinner, for a couple of days. If we had enough of it and there is still some borscht left, I freeze it in airtight plastic containers.
This Turkey Meatball Soup has the same destiny to be 2 in 1 meal.
I found this Spaghetti Squash Casserole more flavourful and settled the next day.
So, Happy St. Patrick’s Day and I hope you enjoy this crustless spinach feta pie!
2 packages (20 oz) frozen chopped spinach, thawed
1 1/2 cup feta cheese, light
3/4 cup green onions, chopped
1 cup dill, chopped
3/4 cup parsley, chopped
1/4 cup egg whites
1 cup skim milk
1/2 cup whole wheat flour
3 cloves garlic, crushed
1/2 tsp baking powder
Pinch of salt
Ground black pepper to taste
1. Preheat oven to 400 F degrees.
2. Remove thawed spinach from the package and squeeze the liquid out with your hands over a colander placed in a sink or above a mixing bowl. You should end up with 10 oz of spinach.
3. In a mixing bowl combine spinach, feta cheese, green onions, dill, parsley, garlic, salt and ground fresh black pepper.
4. In another bowl beat the egg and egg whites for 30 seconds. Add milk, flour and baking powder and whisk for another 30 seconds. Add this mixture into a bowl with other ingredients, mix. Pour it into coated with cooking spray pie dish and bake uncovered for 20-30 minutes or until a toothpick inserted in the middle comes out clean.
5. Let it settle for at least 20 minutes before serving. Cut into 8 slices. Serve warm or cold. Makes great leftover food – tastes even better the next day. I love to eat it cold!
Servings Per Recipe: 8 slices
Amount Per 1 Slice:
Total Fat: 2.4 g
Cholesterol: 26.3 mg
Sodium: 480.2 mg
Total Carbs: 12.5 g
Dietary Fiber: 3.1 g
Protein: 10.9 g
Weight Watchers Points +: 3
Weight Watchers Points: 2
Crustless Spinach Feta Quiche
- 2 packages (20 oz) frozen chopped spinach, thawed
- 1 1/2 cup feta cheese, light
- 3/4 cup green onions, chopped
- 1 cup dill, chopped
- 3/4 cup parsley, chopped
- 1/4 cup egg whites
- 1 egg
- 1 cup skim milk
- 1/2 cup whole wheat flour
- 3 cloves garlic, crushed
- 1/2 tsp baking powder
- Pinch of salt
- Ground black pepper to taste
- Preheat oven to 400 F degrees.
- Remove thawed spinach from the package and squeeze the liquid out with your hands over a colander placed in a sink or above a mixing bowl. You should end up with 10 oz of spinach.
- In a mixing bowl combine spinach, feta cheese, green onions, dill, parsley, garlic, salt and ground fresh black pepper.
- In another bowl beat the egg and egg whites for 30 seconds. Add milk, flour and baking powder and whisk for another 30 seconds. Add this mixture into a bowl with other ingredients, mix. Pour it into coated with cooking spray pie dish and bake uncovered for 20-30 minutes or until a toothpick inserted in the middle comes out clean.
- Let it settle for at least 20 minutes before serving. Cut into 8 slices. Serve warm or cold. Makes great leftover food - tastes even better the next day. I love to eat it cold!