Quiche is in no way good for you, but if you make them mini and without a crust (I know it is the best part, but think of the repercussions!) it can help with portion control and be (almost) guilt free.

These mini quiches are individually sized without crust, plus make use of eggs whites and skim milk. If you’re a bacon aficionado and need it with your quiche, add at your own risk!


  • Nonstick cooking spray
  • 1 tablespoon olive oil
  • 20 or so small mushrooms, chopped (I really love mushrooms)
  • 1 small shallot, thinly sliced
  • 2 cups baby spinach
  • Pinch freshly grated nutmeg
  • 4 large eggs
  • 4 egg large whites
  • 1/4 cup skim milk
  • 1/3 cup grated Fontina cheese
  • Sea salt and freshly ground black pepper


  1. Preheat the oven to 375 degrees F.  Coat a 12-cup nonstick muffin pan with nonstick cooking spray.
  2. In a medium skillet, heat the oil. Add the mushrooms, shallot, and season to taste with salt and pepper.  Cook until shallots are soft and translucent and mushrooms are lightly browned.  Takes about 10 minutes. Remove from the heat.
  3. Add the spinach and fold until it is lightly wilted. Add nutmeg.  About 2 minutes. Set aside to cool.
  4. Whisk together the eggs, egg whites, milk, and salt and pepper until well combined. Fold in the cheese.
  5. Divide the egg mixture evenly between the muffin tins.  Fill about half way.
  6. Top with the mushroom and spinach mixture.  Optional- add bacon if you desire.
  7. Bake until the quiches golden brown and set.  About 20 to 25 minutes.  They should rise.
  8. Remove from oven, let them cool in the tins about 5 minutes and transfer to a wire rack.

Serve warm and guilt free!

-Arianna Schioldager


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