Healthy Pumpkin, Spinach, and Feta Quiche Recipe
When you’re looking for a wholesome, flavorful meal that works for breakfast, brunch, or even a light dinner, a Pumpkin, Spinach, and Feta Quiche fits the bill perfectly. Packed with vibrant vegetables and creamy feta cheese, this quiche is both satisfying and nutritious — and it’s much lighter than traditional quiche recipes thanks to a few smart swaps. Let’s dive into how to make it!
Why You’ll Love This Recipe
- Nutrient-Dense: Pumpkin is rich in vitamin A and fiber, while spinach brings iron, antioxidants, and essential minerals to the table.
- Lower in Calories: By using a lighter crust (or skipping it altogether for a crustless version) and reducing the amount of cream, this quiche stays healthy without sacrificing flavor.
- Meal-Prep Friendly: It stores well in the fridge and tastes just as good (if not better) the next day.
- Vegetarian and Versatile: You can easily add other veggies or swap cheeses depending on what you have on hand.
Ingredients
For the filling:
- 1 cup pumpkin purée (not pumpkin pie filling)
- 2 cups fresh spinach, roughly chopped
- 1 small onion, finely chopped
- 3/4 cup crumbled feta cheese
- 4 large eggs
- 1/2 cup milk (dairy or unsweetened plant-based)
- 1 tablespoon olive oil
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Optional: pinch of chili flakes for a little kick
For the crust (optional):
- 1 pre-made whole-wheat pie crust
- or make your own light crust with 1 cup whole-wheat flour, 1/3 cup olive oil, and a pinch of salt mixed with a few tablespoons of water.
Instructions
1. Preheat and Prepare
Preheat your oven to 375°F (190°C). If using a crust, place it in a 9-inch pie dish and pre-bake for about 8–10 minutes until just lightly golden. Set aside.
2. Sauté the Vegetables
In a skillet over medium heat, add the olive oil. Sauté the chopped onion until translucent, about 3–4 minutes. Add the spinach and cook until wilted, about another 2 minutes. Remove from heat and let it cool slightly.
3. Make the Filling
In a large mixing bowl, whisk together the eggs, milk, pumpkin purée, nutmeg, salt, and pepper. Stir in the sautéed spinach and onion, and half of the crumbled feta.
4. Assemble the Quiche
Pour the filling into the prepared crust (or directly into a greased pie dish if making crustless). Sprinkle the remaining feta cheese over the top. Add a pinch of chili flakes if using.
5. Bake
Bake for 35–40 minutes or until the center is set and the top is slightly golden. A knife inserted into the center should come out clean.
6. Cool and Serve
Allow the quiche to cool for 10 minutes before slicing. Serve warm, at room temperature, or cold — it’s delicious any way!
Tips for Success
- Pumpkin Substitute: You can use roasted and mashed butternut squash if you don’t have pumpkin purée.
- Add More Veggies: Try adding diced red peppers, mushrooms, or even some fresh herbs like thyme or parsley.
- Make it Dairy-Free: Use a dairy-free feta alternative and plant-based milk.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. You can also freeze individual slices for easy meal prep.
Nutritional Highlights
This healthy pumpkin, spinach, and feta quiche provides a great balance of protein, healthy fats, and fiber. It’s a filling meal that won’t weigh you down and is packed with vitamins A, C, and K, as well as important minerals like calcium and iron.
Whether you’re preparing a cozy weekend brunch or planning healthy meals for the week, this Pumpkin, Spinach, and Feta Quiche will be a delightful addition to your menu. It’s comforting, packed with flavor, and nourishing — truly a recipe worth keeping on repeat!
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