Spinach Parmesan Quiche

Low-Calorie Spinach Quiche

The Spruce Eats / Kristina Vanni

Prep: 10 mins
Cook: 40 mins
Total: 50 mins
Servings: 6 servings
Yield: 1 quiche
Nutrition Facts (per serving)
503 Calories
17g Fat
64g Carbs
23g Protein
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Nutrition Facts
Servings: 6
Amount per serving
Calories 503
% Daily Value*
Total Fat 17g 21%
Saturated Fat 6g 32%
Cholesterol 115mg 38%
Sodium 982mg 43%
Total Carbohydrate 64g 23%
Dietary Fiber 4g 14%
Total Sugars 2g
Protein 23g
Vitamin C 3mg 16%
Calcium 316mg 24%
Iron 4mg 24%
Potassium 359mg 8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

A spinach Parmesan quiche is just what you might be looking for if you are looking for a fancy but easy dish for a luncheon or a quick weeknight dinner. 

This version eliminates a lot of the fat and calories from the dish with some substitutions. Instead of a calorie-laden crust, save yourself time and calories by using a premade flour tortilla for the base of the quiche. Using egg whites in place of some of the eggs also cuts down on the fat and cholesterol without sacrificing texture. Fresh spinach, minced onion, and two kinds of cheese add flavor to this vegetarian dish.

Serve this spinach and Parmesan quiche with a simple side salad for a light but delicious meal. A refreshing fruit salad is a nice healthy addition, too.


  • 1 large tortilla, burrito-sized

  • 1/4 cup finely minced onion

  • 2 cups fresh spinach, torn

  • 3 large eggs

  • 3 large egg whites, save the leftover yolks for another recipe

  • 1 cup (4 ounces) part-skim mozzarella cheese, shredded

  • 1/4 cup (2 ounces) shredded Parmesan cheese

  • 1/2 cup skim milk

  • 1/4 teaspoon salt

  • 1 dash freshly ground black pepper

Steps to Make It

  1. Gather the ingredients.

    Ingredients to make spinach quiche

    The Spruce Eats / Kristina Vanni

  2. Preheat the oven to 375 F. Spray a 9-inch pie plate with nonstick cooking spray.

    A pie pan coated in cooking spray

    The Spruce Eats / Kristina Vanni

  3. Place the tortilla in the pie plate, pressing the edges of the tortilla around the sides of the pie plate to line it.

    A pie plate filled with a tortilla

    The Spruce Eats / Kristina Vanni

  4. Heat a medium-sized, nonstick skillet over medium-high heat. Coat the pan with cooking spray and cook the onions for 3 to 4 minutes, until they are tender and translucent.

    A pan with onions cooking in oil

    The Spruce Eats / Kristina Vanni

  5. Add the spinach to the pan and cook just until the spinach wilts, while you continue to stir the mixture slowly.

    A pan with cooked spinach

    The Spruce Eats / Kristina Vanni

  6. In a large bowl, whisk together the eggs, egg whites, mozzarella, Parmesan, milk, salt, and pepper using a wire whisk until the mixture is well combined and fluffy.

    A bowl with eggs, milk, cheese, and a whisk

    The Spruce Eats / Kristina Vanni

  7. Add the spinach mixture to the egg mixture and continue to whisk it together.

    A bowl of egg, cheese, and spinach mixed together

    The Spruce Eats / Kristina Vanni

  8. Pour the egg mixture into the tortilla shell. Bake the quiche for 35 to 40 minutes or until the eggs are set and the top is golden brown.

    A tortilla-line pie plate filled with raw egg, cheese, and spinach filling

    The Spruce Eats / Kristina Vanni

  9. Remove it from the oven and allow it to cool for a few minutes. Slice and serve warm or at room temperature.

    A cooked spinach quiche cooling on a cooking wrack

    The Spruce Eats / Kristina Vanni


  • Quiche reheats well. Store leftovers in the refrigerator for up to three days and reheat in the oven or microwave.
  • A cooked, completely cooled quiche can be frozen. Wrap tightly in plastic wrap and then place in a zip-top freezer bag and freeze for up to three months. Let the quiche completely defrost in the fridge before reheating in the oven at 350 F for about 20 minutes, or until warmed through.

Recipe Variations

It's easy to swap or add fillings to this quiche recipe:

  • Swap out the cheeses. Cheddar, Gruyère, or Swiss cheese are nice options.
  • Replace all or half of the spinach for sautéed mushrooms.
  • Sautéed chard or kale is a nice replacement for spinach.