Spinach quiche, meatless
Common food
Photo: Wikipedia
A savory, egg-based tart with a flaky crust, filled with a creamy custard and tender spinach. The texture is rich and custardy, with a slight earthy note from the greens, balanced by a buttery, crumbly pastry. It provides a substantial protein and fat content for a satisfying meal.
Calorie split: 14% protein · 16% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People love its comforting, savory flavor and the way the creamy filling contrasts with the crisp crust. It's a versatile dish, perfect for breakfast, brunch, or a light dinner, and is a staple in many European and American culinary traditions.
⚠️ Watch-outs & how to enjoy it better
The high fat content, primarily from cheese and pastry, can be a concern for those monitoring calorie or saturated fat intake. The spinach contains oxalates, which can inhibit mineral absorption and may be a concern for individuals prone to kidney stones. To counteract, pair with a vitamin C-rich side (like a simple salad with lemon dressing) to enhance iron absorption and consider a smaller portion with a larger side of non-starchy vegetables.
Key benefits
- High in protein for muscle maintenance
- Good source of dietary fat for satiety
- Provides iron and vitamins from spinach
- Offers a balanced macronutrient profile for a meal
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'quiche' comes from the German 'Kuchen,' meaning cake, reflecting its origins in the medieval Lothringen (now Lorraine) region of France.
Full nutrition (USDA data · scales with serving)
| Water | 52.6 g |
| Energy | 299 kcal |
| Protein | 10.3 g |
| Total lipid (fat) | 23.5 g |
| Carbohydrate, by difference | 11.7 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 1.9 g |
| Calcium, Ca | 231 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 39.0 mg |
| Phosphorus, P | 194 mg |
| Potassium, K | 216 mg |
| Sodium, Na | 317 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 14.0 ug |
| Vitamin C, total ascorbic acid | 4.3 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.27 mg |
| Niacin | 0.70 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 41.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 33.0 ug |
| Folate, DFE | 46.0 ug |
| Choline, total | 63.9 mg |
| Vitamin B-12 | 0.49 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 264 ug |
| Retinol | 190 ug |
| Carotene, beta | 893 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 5.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1997 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.90 ug |
| Vitamin K (phylloquinone) | 131 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 11.9 g |
| SFA 4:0 | 0.36 g |
| SFA 6:0 | 0.29 g |
| SFA 8:0 | 0.18 g |
| SFA 10:0 | 0.43 g |
| SFA 12:0 | 0.50 g |
| SFA 14:0 | 1.7 g |
| SFA 16:0 | 5.8 g |
| SFA 18:0 | 2.3 g |
| Fatty acids, total monounsaturated | 6.5 g |
| MUFA 16:1 | 0.42 g |
| MUFA 18:1 | 6.5 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 127 mg |
FAQ
Is spinach quiche a good source of iron?
Yes, spinach is a good plant-based source of iron. However, the iron from spinach is non-heme iron, which is less easily absorbed. The high vitamin C content in some recipes or pairing it with a vitamin C-rich food can significantly boost absorption.
Can I make a spinach quiche without a crust?
Absolutely. A 'crustless' or 'impossible' quiche is a popular, lower-carb variation where the egg mixture sets into a firm, custard-like base without the pastry shell.
How long does leftover spinach quiche last in the fridge?
When stored properly in an airtight container, cooked spinach quiche will keep safely in the refrigerator for 3 to 4 days.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.99 kcal/g · 14% calories from protein · 1.0 g fiber · 1.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.