I’ve been making quiches for a while now – ever since my aunt taught me and gave me her super easy recipe. Quiches are amazing. I usually make two at a time because I eat them within a month (frozen and reheated). One thing I love is that they are perfect for breakfast, lunch or dinner.

I love my desserts, but when I find a trusty and tasty, good-for-you recipe, I have to share. Quiches are a super food, filled with vegetables, healthy fats and protein. It keeps you full until your next meal, which is great. And, a two-piece serving of this quiche is just over 250 calories, so you don’t have to feel guilty.

If this particular quiche doesn’t look especially appealing to you, DON’T run away! Quiches are ridiculously flexible and easily changeable. Put in different meat, vegetables, cheeses, whatever you want!

Even though I could keep going on about how great quiches are, I’ll stop after just one more statement. This quiche is crustless, which means less calories and less carbs. It’s still just as delicious as one with a crust, but if you don’t think you can do it, I make mine with crusts all the time, too. Just use a store-bought pie crust, and let it reach room temperature. Place it in your prepared pan, and prick it all over about 10 times with a fork. Once your egg mixture is done, pour it in the uncooked pie crust and bake as normal. So. Delicious.

Now, I don’t want to be the only one with two frozen quiches in my freezer, so somebody help me out here. This is a great 250-calorie meal that keeps you full without the guilt, and even gets you your vegetables! Go make some now!

Prep Time: 5 minutes. Cook time: 35 minutes. Total time: 40 minutes.

Yields: 9-inch pan; 8 slices

Ingredients:

6 large eggs

*1/2 – 1 cup milk

1/4 teaspoon salt

1/4 teaspoon black pepper

2-4 oz. raw spinach (bags usually come in 8 or 10 oz., so about 1/4 of the bag)

3/4 cup bacon bits

3/4 cup shredded cheese (whatever kind you prefer)

Additional or alternative mix-ins, optional:

cubed ham

chopped broccoli

chopped tomatoes

diced onions

chopped asparagus

cooked, cubed potato

Directions:

1. Preheat oven to 350 degrees. Lightly spray a 9-inch round pan with cooking spray. Set aside.

2. In a food processor or by hand, chop spinach leaves until they are about thumb-tack sized. Set aside.

3. In a medium bowl, whisk eggs, milk, salt and pepper until egg yolks are all broken up. Fold in chopped spinach, bacon bits and shredded cheese. Add in additional/alternate mix-ins, if using. Stir to combine.

4. Pour mixture into prepared pan. Bake uncovered for about 35 minutes until edges begin to brown and center is set.

5. Remove from oven and let cool 5 minutes before serving.

6. To freeze and reheat, cut into slices and wrap individually in foil. To reheat, remove from foil and microwave for about 2 minutes. Freeze for up to 3 months.

*The more milk you use, the fluffier the quiche will be. I prefer mine less fluffy, so I did just over 1/2 cup. Any type of milk will work.