Of which 2.2 g sugars and 7.7 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Complete protein (egg) · Choline (egg) · Iron (spinach)
Allergens gluten (oats), egg, milk
Crustless spinach and feta quiche
A light take on the French classic, crustless and packed with protein.
Ingredients
- 4 large eggs (240 g / 8½ oz)
- 100 g (3½ oz) fresh spinach
- 80 g (2¾ oz) crumbled feta
- 30 ml (2 tbsp) oat milk
- 2 cloves garlic, minced (10 g)
- ¼ tsp nutmeg (0.6 g)
- salt and black pepper, to taste
Method
- Sauté the spinach in a dry skillet until wilted, then let it cool.
- Whisk the eggs with the oat milk, nutmeg, salt and pepper.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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