Kale and Feta Crustless Quiche

Serves 4

Ingredients  

½ Tablespoon olive oil or avocado oil

½ yellow onion, halved and thinly sliced

2 cloves garlic, minced

1 cup mushrooms, chopped

½ teaspoon dried Italian seasoning

3-4 cups kale, chopped, loosely packed

¼ teaspoon sea salt

⅛ teaspoon ground black pepper

3 large eggs

½ cup egg whites

½ cup unsweetened almond milk

⅛ teaspoon freshly grated nutmeg or a pinch of ground nutmeg

¼ cup feta cheese

Instructions 

• Preheat the oven to 180 degrees and spray a 9-inch pie pan with cooking spray.

• Add oil to a large fry pan and turn heat to medium-high. Add onion, garlic, mushrooms, kale, dried Italian seasoning, sea salt and pepper. Cook mixture, stirring occasionally and adding a tablespoon or two of water if the pan gets too dry, until onions are translucent and kale and mushrooms have wilted.

• In a small bowl, whisk together eggs, egg whites, almond milk and nutmeg. Season with an additional pinch of sea salt and pepper.

• Spread onion, mushroom and kale mixture on the bottom of the prepared dish. Sprinkle on the feta cheese. Pour egg mixture over top and push under any ingredients not covered by the egg mixture to prevent burning.

• Bake uncovered until set and golden brown around edges, about 35-40 minutes. Use a knife to test that the quiche is fully cooked in the middle and not still liquidy. Let quiche rest at room temperature for about 10 minutes, then cut into four slices, top with fresh parsley and serve.

Nutrition

Consume 2/4 servings to meet decent protein target = 24g protein and 336 total cals therefore double recipe when cooking.

Serving: 1/4 recipe | Calories: 168kcal | Carbohydrates: 10g | Protein: 12g | Fat: 9g | Saturated Fat: 3g | Monounsaturated Fat: 2g | Cholesterol: 147mg | Sodium: 244mg | Potassium: 447mg | Fiber: 4g | Sugar: 3g