Healthy Holiday & Occasion Recipes Occasions Healthy Party Recipes Healthy Breakfast & Brunch Party Recipes Shrimp & Spinach Quiche 5.0 (1) 1 Review This healthy quiche recipe is perfect for entertaining--the quiche can be made ahead and is just as flavorful served warm or at room temperature. Filled with shrimp, spinach, oregano, caramelized onions and feta cheese, this healthy quiche with a whole-grain crust is perfect for breakfast or brunch, or served with a light salad for lunch. By Stacy Fraser Updated on September 20, 2023 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Trending Videos Close this video player Cook Time: 1 hr Additional Time: 1 hr Total Time: 2 hrs Servings: 8 Yield: 8 servings Nutrition Profile: Low-Sodium Low Added Sugar Low-Calorie Jump to Nutrition Facts Ingredients ¾ cup white whole-wheat flour ¾ cup all-purpose flour ¼ teaspoon salt 2 tablespoons cold butter 2 tablespoons sour cream 2 tablespoons extra-virgin olive oil 2-3 tablespoons ice water 2 teaspoons extra-virgin olive oil 2 cups diced onions 1/8 teaspoon salt plus 1/4 teaspoon, divided 2 tablespoons water 1 cup finely chopped spinach ¾ cup chopped cooked shrimp 1 tablespoon chopped fresh oregano ½ cup crumbled feta cheese 4 large eggs 2 large egg whites ¾ cup low-fat milk ¼ cup sour cream ¼ teaspoon freshly ground pepper Directions To prepare crust: Whisk whole-wheat flour and all-purpose flour with salt in a medium bowl. Cut butter into small pieces; using your fingers, quickly rub the butter into the dry ingredients until smaller but still visible. Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle 2 tablespoons of ice water over the mixture. Toss with a fork until evenly moist; if the mixture seems dry, add up to 1 more tablespoon water. Knead the dough in the bowl a few times--the mixture may still be a little crumbly--then firmly press into a disk. Cover the bowl with plastic wrap and refrigerate for at least 1 hour. To prepare filling & bake quiche: Preheat oven to 375 degrees F. Coat a 9-inch pie pan with cooking spray. Heat oil in a medium skillet over high heat. Add onions and 1/8 teaspoon salt; cook, stirring frequently, until the onions start to brown, 3 to 5 minutes. Add water, reduce heat to low and cook, stirring frequently, until the onions are golden brown and very soft, about 15 minutes. Remove from heat and let cool while you roll out the crust. Place the dough on a sheet of parchment or wax paper and roll into a 12- to 13-inch circle, dusting the top with a little flour, as needed. (If chilled more than 1 hour, let the dough stand at room temperature for 5 minutes before rolling.) Place the prepared pie pan upside down in the center of the dough. Holding one hand on top of the pan and the other hand underneath the paper, flip pan and dough over so the dough is lining the pan. Remove the paper and patch any tears in the dough. Trim the crust so it evenly overhangs the edge by about 1 inch, then tuck the edges under at the rim and crimp with your fingers or a fork. Spread the caramelized onions in the bottom of the crust. Layer spinach and shrimp on top of the onions and sprinkle with oregano. Top with cheese. Whisk eggs, egg whites, milk, sour cream, pepper and the remaining 1/4 teaspoon salt in a medium bowl. Pour the mixture into the crust. Bake the quiche until puffed and firm when touched in the center, 40 to 50 minutes. Let cool on a wire rack for 15 minutes. To serve, cut into 8 pieces. Tips Make Ahead Tip: Cover and refrigerate caramelized onions (Step 4) for up to 3 days. Originally appeared: EatingWell Magazine, March/April 2014 Rate It Print Nutrition Facts (per serving) 275 Calories 14g Fat 23g Carbs 14g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 8 Serving Size 1 slice Calories 275 % Daily Value * Total Carbohydrate 23g 8% Dietary Fiber 2g 8% Total Sugars 4g Protein 14g 28% Total Fat 14g 18% Saturated Fat 6g 30% Cholesterol 148mg 49% Vitamin A 804IU 16% Vitamin C 5mg 5% Folate 68mcg 17% Sodium 357mg 16% Calcium 131mg 10% Iron 3mg 16% Magnesium 27mg 6% Potassium 263mg 6% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved