Now We're Cookin': Mediterranean Quiche

Are you looking for a simple, healthy and filling meal to prepare this week? Try out this Mediterranean quiche that takes no more than 30 minutes to prepare and is less than 150 calories per serving. What more could you ask for?


  • 4 whole eggs

  • 4 egg whites

  • 1 cup prepared bakery mix

  • 1 cup milk, skim

  • 2 cups spinach, fresh, chopped

  • ¾ cup feta cheese (4 ounces)

  • 1 tablespoon dried basil

  • ½ teaspoon red pepper flakes

  • 2 garlic cloves, minced

  • 1/2 cup red bell pepper, chopped

  • cooking spray


  1. Beat eggs, egg whites, bakery mix, and skim milk with a whisk until combined in a large bowl.
  2. Add spinach, feta cheese, basil, red pepper flakes, and garlic. Stir well.
  3. Spray a medium skillet with cooking spray and heat on medium heat
  4. Pour mixture in the skillet, spreading ingredients evenly.
  5. Cover and cook for 5 minutes.
  6. Uncover and sprinkle bell peppers on top, return cover and continue cooking for another 15-20 minutes or until set.
  7. Remove cover and place skillet under broiler in oven for few minutes until top of quiche is slightly brown.

Serves 8
Nutrition Facts for 1 serving or 1/8 quiche
Calories 140
Fat 6 g
Sodium 450 mg
Carbohydrates 14 g
Fiber 1 g
Protein 8 g

About Now We’re Cooking

Even if you live with a health condition like diabetes or prediabetes, you can discover new ways to enjoy the foods you love while keeping your health on track and reducing your risk for disease or complications. OU Health Harold Hamm Diabetes Center presents the “Now We’re Cooking” series – recipe inspiration for people who are looking for ways to modify their cooking for better health. Click here to see more Now We're Cookin' videos.