Nutrition Notes

Are Eggs Healthy?

In the past, eggs were controversial due to their cholesterol content, but now even the American Heart Association says healthy adults can have an egg a day as part of a balanced diet. Eggs are a good source of protein. It's important to note that almost half of an egg's protein is in its yolk, and that's not all. According to the United States Department of Agriculture (USDA), the yolk is also a source of many other nutrients, including iron, vitamin B12 and choline. Two large whole eggs will give you about 13% of your daily vitamin D, per the USDA, a vitamin that is not found naturally in many foods.

Are Mushrooms Good for You?

Mushrooms are filled with earthy goodness, including niacin, a B vitamin which helps the body tap into the energy in the carbohydrates, protein and fats you eat, as well as a bit of plant-based protein, according to the USDA. Mushrooms contain compounds that help support the gut and immune system, reduce the risk of cancer and protect the nervous system according to a 2018 review in Food Science and Human Wellness. A 2023 study in Antioxidants found that mushrooms that are exposed to ultraviolet light can help meet your vitamin D needs. Depending on the brand, a serving could provide up to a full day's worth of vitamin D, which is important because many people are deficient in this vitamin.

Overhead view of a bowl full of various mushrooms for Spinach & Mushroom Quiche recipe — Photographer: Jen Causey

Is This Recipe Gluten-Free?

Yes, this recipe is gluten-free (and vegetarian-friendly!).

Tips from the Test Kitchen

I Don't Have a Sweet Onion. Can I Use a Regular Onion Instead?

Sweet onions, such as Vidalia onions, are milder and sweeter than regular onions. They are less pungent due to their high water content and are grown in low-sulfur soil. Since they are naturally sweet, you can eat them raw in salads or sandwiches. If you don't have a sweet onion, you can use a white onion or yellow onion as a substitute in this recipe because they taste milder when cooked.

Can I Use Frozen Spinach Instead of Fresh?

Yes, you can! Frozen spinach is a good alternative to fresh as long as it is thawed and squeezed dry. Wet and watery ingredients will leave you with a wet and watery quiche, which is why we pre-cook the veggies before baking them in the custard. Be sure to squeeze dry or pre-cook any frozen or fresh veggies before adding them to the custard.

I Don't Have Half-and-Half. Can I Use Whole Milk Instead?

Yes, you can use whole milk instead of half-and-half. Because whole milk has less fat content than half-and-half, the quiche will be slightly less creamy, but it won't affect the flavor.

Can I Use a Different Type of Cheese?

Gruyère cheese is a hard cheese from Switzerland with a mild, nutty flavor and creamy texture that melts well. If you prefer, you can substitute Gruyère cheese with another type of shredded cheese, such as Swiss, Gouda or Cheddar.

How to Make Spinach & Mushroom Quiche Ahead

Quiche can easily be made ahead of time or enjoyed as leftovers. To make Spinach & Mushroom Quiche ahead, cover and refrigerate for up to 5 days. Cover and reheat whole quiche at 350°F for 30 to 45 minutes or microwave by the slice.

Additional reporting by Hilary Meyer, Jan Valdez and Carrie Myers

Ingredients

2 tablespoons extra-virgin olive oil
8 ounces sliced fresh mixed wild mushrooms such as cremini, shiitake, button and/or oyster mushrooms
1 ½ cups thinly sliced sweet onion
1 tablespoon thinly sliced garlic
5 ounces fresh baby spinach (about 8 cups), coarsely chopped
6 large eggs
¼ cup whole milk
¼ cup half-and-half
1 tablespoon Dijon mustard
1 tablespoon fresh thyme leaves, plus more for garnish
¼ teaspoon salt
¼ teaspoon ground pepper
1 ½ cups shredded Gruyère cheese

Directions

Preheat oven to 375 degrees F. Coat a 9-inch pie pan with cooking spray; set aside.
Heat oil in a large nonstick skillet over medium-high heat; swirl to coat the pan. Add mushrooms; cook, stirring occasionally, until browned and tender, about 8 minutes. Add onion and garlic; cook, stirring often, until softened and tender, about 5 minutes. Add spinach; cook, tossing constantly, until wilted, 1 to 2 minutes. Remove from heat.

Photographer: Jen Causey
Whisk eggs, milk, half-and-half, mustard, thyme, salt and pepper in a medium bowl. Fold in the mushroom mixture and cheese. Spoon into the prepared pie pan. Bake until set and golden brown, about 30 minutes. Let stand for 10 minutes; slice. Garnish with thyme and serve.

Photographer: Jen Causey

Equipment

9-inch pie pan, large nonstick skillet

Originally appeared: EatingWell.com, January 2020

Nutrition Facts (per serving)

277	Calories
20g	Fat
7g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 slice
Calories 277
% Daily Value *
Total Carbohydrate 7g	2%
Dietary Fiber 2g	5%
Total Sugars 3g
Protein 17g	34%
Total Fat 20g	26%
Saturated Fat 8g	41%
Cholesterol 220mg	73%
Vitamin A 2127IU	43%
Vitamin C 11mg	12%
Folate 39mcg	10%
Sodium 443mg	19%
Calcium 358mg	28%
Iron 2mg	11%
Magnesium 42mg	10%
Potassium 289mg	6%

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.