Spinach, Broccoli & Mushroom Quiche

Active Time:

15 mins

Total Time:

55 mins

Servings:

Nutrition Profile:

No Added Sugar Mediterranean Diet Sesame-Free Weight Loss Nut-Free Soy-Free Vegetarian High-Protein Gluten-Free

This crustless quiche makes preparing a healthy, homemade meal easy and quick.
Broccoli brings vitamin C, which supports immune health.
Cooking the veggies before adding them to the eggs keeps the quiche tender and creamy.

Get ready to fall in love with this high-protein Spinach, Broccoli & Mushroom Quiche. We skip the crust to keep prep simple, and instead focus on the veggie-packed filling. Mushrooms provide vitamin D, while spinach adds iron and broccoli adds vitamin K—all nutrients that are important for bone health, gut health and more. This quiche is so good that you’ll want to eat it for every meal. Ready to give it a try? Keep reading for our top tips to perfect making this quiche at home.

Tips from the EatingWell Test Kitchen

We use cremini mushrooms in this quiche, but any variety of mushrooms will work. Try swapping them out for or combining them with other varieties such as oyster, shiitake or maitake mushrooms.
You can use broccoli florets from a bag or cut them from a broccoli crown. Either way, make sure you cut them small enough (not bigger than ½ inch) so they cook evenly and in the allotted amount of time.
Don’t stir the veggie mixture into the egg mixture straight from the stove. Cook the veggies first, then let them cool while you mix the custard. Adding them when they’re too hot could scramble the eggs.

Nutrition Notes

Eggs provide the bulk of the protein in this quiche, but that’s not all they deliver. Egg yolks are a good source of vitamin B1 and vitamin D, which can help support energy. They’re also rich in choline, which is an important nutrient for memory and supporting brain health.
Broccoli contains sulforaphane, a compound that has been linked to reduced risk of various cancers, including breast, colon and skin cancers, as it can inhibit cancer cell growth. Broccoli is also a good source of vitamin C for immune health and vitamin K for bone health.
Mushrooms are a good choice for gut health, as they act as prebiotics to help feed the good bacteria in our gut. Some light-exposed mushrooms also provide vitamin D (check the package), which helps keep our bones healthy and strong.
Spinach contains compounds known as nitrates that work to lower blood pressure and improve blood flow in the arteries. Spinach also contains iron, a key nutrient for supporting energy levels and carrying oxygen throughout your blood.

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Ingredients

1/2x

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Original recipe (1X) yields 6 servings

2 tablespoons extra-virgin olive oil
2½ cups sliced cremini mushrooms
1½ cups fresh broccoli florets (½-inch)
1 small yellow onion, thinly sliced (¾ cup)
3 ounces baby spinach, coarsely chopped (about 3 cups)
1 tablespoon minced garlic
6 large eggs
½ cup half-and-half
1 tablespoon Dijon mustard
¼ teaspoon salt
¼ teaspoon ground pepper
1½ cups shredded sharp Cheddar cheese

Directions

Preheat oven to 375°F. Coat a 9-inch pie pan with cooking spray.

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add 2½ cups mushrooms; cook, stirring occasionally, until lightly browned and tender, about 6 minutes. Add 1½ cups broccoli and the sliced onion; cook, stirring often, until the broccoli starts to soften and the onion becomes translucent, about 4 minutes. Add chopped spinach and 1 tablespoon garlic; cook, stirring often, until the spinach is wilted, 1 to 2 minutes. Remove from heat.

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
Whisk 6 eggs, ½ cup half-and-half, 1 tablespoon mustard, ¼ teaspoon salt and ¼ teaspoon pepper together in a medium bowl until thoroughly combined. Add the mushroom mixture and 1½ cups Cheddar; fold to combine. Spoon into the prepared pie pan. Bake until the center is set and the edges are lightly golden brown, about 30 minutes. Let stand for 10 minutes before slicing.

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen

Frequently Asked Questions

Can I use frozen spinach in place of fresh?

Yes, frozen spinach can be used. Be sure to thaw and thoroughly drain it before adding it to the pan to prevent your quiche from becoming watery.
How should I store and reheat spinach, broccoli and mushroom quiche?

You can store this quiche in the refrigerator for up to 4 days. To reheat slices, microwave them on High in 30-second intervals until hot.
How do I know my quiche is done cooking?

The quiche should be puffed up slightly in the center and should not jiggle when moved.

Recipe developed by Jasmine Smith

EatingWell.com, May 2025

Nutrition Facts (per serving)

272	Calories
21g	Fat
6g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 slice
Calories 272
% Daily Value *
Total Carbohydrate 6g	2%
Dietary Fiber 1g	5%
Total Sugars 2g
Added Sugars 0g	0%
Protein 15g	30%
Total Fat 21g	27%
Saturated Fat 9g	45%
Cholesterol 221mg	74%
Vitamin A 270Âµg
Vitamin C 26mg	28%
Vitamin D 1Âµg
Vitamin E 2mg	13%
Folate 79Âµg
Vitamin K 99Âµg
Sodium 444mg	19%
Calcium 283mg	22%
Iron 2mg	9%
Magnesium 36mg	9%
Potassium 341mg	7%
Zinc 2mg	19%
Vitamin B12 1Âµg
Omega 3 0g

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.

Additional reporting by

Hilary Meyer

and

Alex Loh