Veggie-Packed Crustless Quiche

PregnancyAmericanEasyServes 245 min

A fully baked egg dish loaded with spinach, bell peppers, and pasteurized cheddar cheese.

High-protein eggs and milk paired with fiber-rich vegetables digest slowly, helping to keep the mother's blood sugar steady during the critical glucose-screening window. Pasteurized cheddar cheese delivers a dense, stomach-friendly calcium boost that supports the baby's fast-growing bones and lung maturation. Additionally, the pairing of vitamin C-rich bell peppers and iron-rich spinach maximizes iron absorption, safely supporting her expanded blood volume.

View Nutrition Facts

One serving≈420 kcal · 26 g protein

Calories420 kcal

Protein26 g

Carbs11 g · 6.2g sugar

Fat30 g · 11.9g sat

Fiber1.9 g

Sodium988 mg

Folate144 mcg DFE

Iron3.5 mg

Calcium384 mg

Choline390 mg

Iodine160 mcg

Vitamin D150 IU

Vitamin B121.7 mcg

DHA + EPA45 mg

Zinc3.1 mg

from its ingredients

Ingredients

1 tbsp olive oil
½ yellow onion, diced
½ red bell pepper, diced
2 cups spinach, roughly chopped
5 eggs
½ cup milk
2 oz cheddar cheese, shredded
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper

Method

1Preheat the oven to 375°F (190°C) and lightly grease a small pie dish or an 8x8 baking dish.
2Heat the olive oil in a skillet over medium heat. Add the diced yellow onion and red bell pepper, sautéing for about 5 minutes until softened.
3Stir the chopped spinach into the skillet and cook for 1-2 minutes until just wilted. Remove from heat.
4In a mixing bowl, whisk together the eggs, milk, garlic powder, salt, and black pepper.
5Spread the cooked vegetable mixture evenly along the bottom of the prepared baking dish. Sprinkle the shredded cheddar cheese over the vegetables.
6Pour the egg mixture into the dish, ensuring it covers the vegetables and cheese evenly.
7Bake for 25-30 minutes, or until the center is fully set and the edges are lightly golden. Let cool for 5 minutes before slicing and serving.

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