🥗 Ingredients (Serves 6)

Base Quiche Mixture

  • 6 large eggs
  • 1 cup cottage cheese (low-fat recommended)
  • 1/2 cup shredded mozzarella or cheddar cheese
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup milk (low-fat or unsweetened almond milk)

Vegetables & Seasoning

  • 2 cups fresh spinach (or 1 cup frozen spinach, thawed and drained well)
  • 1 small onion, finely diced
  • 2 cloves garlic, minced
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt
  • 1/2 teaspoon paprika
  • 1/2 teaspoon dried Italian herbs (optional)
  • 1 tablespoon olive oil (for sautéing)

For the Baking Dish

  • Non-stick spray or 1 teaspoon olive oil

🔪 Instructions

Step 1 — Prep the Oven & Dish

Preheat the oven to 350°F (175°C). Lightly grease an 8-inch pie dish or square baking dish with olive oil or nonstick spray to prevent sticking.

Step 2 — Sauté the Vegetables

Heat the olive oil in a skillet over medium heat. Add the diced onion and cook until soft and translucent, about 3–4 minutes. Add the minced garlic and cook for another minute.

Stir in the spinach and cook until wilted (fresh spinach) or fully heated (frozen spinach). Remove from heat and allow to cool slightly.

Step 3 — Mix the Egg Base

In a large bowl, whisk together:

  • eggs
  • cottage cheese
  • milk
  • mozzarella/cheddar
  • Parmesan
  • salt
  • pepper
  • paprika
  • Italian herbs

Mix until the eggs and cheeses are well combined and the cottage cheese is evenly distributed.

Step 4 — Combine Everything

Add the sautéed spinach mixture to the egg mixture. Stir gently to incorporate all vegetables evenly.

Step 5 — Pour & Level

Pour the mixture into the prepared baking dish. Use a spatula to smooth the top.

Step 6 — Bake

Bake for 35–40 minutes, or until the quiche is set in the middle, lightly golden, and slightly puffed. A toothpick inserted into the center should come out clean.

Step 7 — Cool & Slice

Let the quiche cool for 10 minutes before slicing. This helps it firm up and makes serving easier.

🍽 Serving Suggestions (Diabetic-Friendly)

  • Pair with a side salad of leafy greens and lemon vinaigrette.
  • Serve with avocado slices for healthy fats.
  • Add a small cup of berries for a balanced low-GI plate.

🔢 Nutrition Facts (Per Serving — 6 Servings)

Estimated, may vary slightly depending on brands used

  • Calories: 165
  • Protein: 16g
  • Carbohydrates: 4g
  • Fiber: 1g
  • Net Carbs: 3g
  • Fat: 9g
  • Sugar: 2g
  • Sodium: 390mg

💙 WW SmartPoints (Blue / Green / Purple)

3–4 SmartPoints per serving
(Low due to no crust, low-fat dairy, and lean protein)

⭐ Why This Recipe Is Diabetic-Friendly

  • No crust → fewer refined carbs
  • High in protein → stabilizes blood sugar
  • Low glycemic vegetables → spinach & onions
  • Healthy fats → support fullness
  • Only 3g net carbs per serving

This makes it an excellent breakfast or light dinner for maintaining steady glucose levels.

If you’d like, I can also create:
✅ A Mediterranean-style version
✅ A keto version
✅ A high-protein version
✅ A meal-prep plan using this quiche