Almond Flour Spinach Mushroom Quiche Recipe | Easy & Delicious

This Almond Flour Spinach Mushroom Quiche not only tantalizes the taste buds but also packs a healthful punch. Using almond flour for the crust offers a gluten-free, low-carb alternative that is rich in healthy fats, fiber, and protein, making it a great choice for those on specific dietary plans. The filling is loaded with nutrient-dense spinach and mushrooms, both of which are excellent sources of vitamins A, C, and K, along with essential minerals like iron and potassium.

Spinach is known for its antioxidant properties and high iron content, supporting healthy blood circulation, while mushrooms contribute important B vitamins, enhancing energy metabolism. The use of almond milk provides a creamy texture without the saturated fat found in traditional dairy, making this quiche suitable for vegan and lactose-intolerant diets alike. Enjoy this delightful dish for breakfast, brunch, or a light dinner, knowing you’re nourishing your body with each bite!

Ingredients:

- 1 cup almond flour

- 2 tbsp coconut oil, melted

- 4 eggs

- 1 cup spinach

- 1 cup mushrooms, sliced

- 1/2 cup almond  milk

- Salt and pepper to taste

Instructions:

1. Mix almond flour and coconut oil, press into a pie dish.

2. Sauté spinach and mushrooms.

3. Whisk eggs with almond milk, salt, and pepper. Add veggies.

4. Pour into crust and bake at 350°F for 30-35 minutes.

Nutrition Value:

1. Almond Flour:

  - Calories: Approximately 640 calories per cup.

  - Carbohydrates: About 24 grams per cup.

  - Protein: Roughly 24 grams per cup.

  - Fat: Approximately 56 grams per cup, mainly monounsaturated fats.

  - Sodium: Very low, typically less than 5 mg per cup.

  - Cholesterol: Zero cholesterol.

  - Vitamins and Minerals: Rich in vitamin E, magnesium, and manganese.

  - Nutritional Benefit: Almond flour is gluten-free and low in carbohydrates, making it suitable for those with gluten intolerance or following a low-carb diet. It's also high in healthy fats, protein, and fiber, which can promote satiety and help regulate blood sugar levels.

2. Coconut Oil (2 tbsp, melted):

  - Calories: About 240 calories.

  - Carbohydrates: Zero.

  - Protein: Zero.

  - Fat: Approximately 28 grams, primarily saturated fats.

  - Sodium: Negligible.

  - Cholesterol: Zero cholesterol.

  - Vitamins and Minerals: Contains traces of vitamin E and K.

  - Nutritional Benefit: Coconut oil provides medium-chain triglycerides (MCTs), which are quickly metabolized by the body for energy. It may also have antibacterial and antifungal properties, and some studies suggest it could aid in weight loss and improving cholesterol levels.

3. Eggs (4 eggs):

  - Calories: Around 280 calories.

  - Carbohydrates: Less than 2 grams.

  - Protein: Approximately 28 grams.

  - Fat: About 18 grams, primarily in the yolk.

  - Sodium: Varies, but typically around 280 mg.

  - Cholesterol: High in cholesterol, around 820 mg.

  - Vitamins and Minerals: Excellent source of protein, vitamins A, B12, D, and E, as well as minerals like iron and zinc.

  - Nutritional Benefit: Eggs are a complete protein source, providing all essential amino acids. They're also rich in nutrients that support brain function, eye health, and muscle repair.

4. Spinach (1 cup):

  - Calories: Approximately 7 calories.

  - Carbohydrates: About 1 gram.

  - Protein: Roughly 1 gram.

  - Fat: Minimal, less than 0.1 gram.

  - Sodium: Very low, around 24 mg.

  - Cholesterol: Zero cholesterol.

  - Vitamins and Minerals: Rich in vitamin K, vitamin A, folate, iron, and calcium.

  - Nutritional Benefit: Spinach is a nutrient powerhouse, providing antioxidants, fiber, and essential vitamins and minerals. It supports bone health, immune function, and may help reduce the risk of chronic diseases.

5. Mushrooms (1 cup, sliced):

  - Calories: Approximately 15 calories.

  - Carbohydrates: About 2 grams.

  - Protein: Roughly 2 grams.

  - Fat: Minimal, less than 0.5 grams.

  - Sodium: Very low, around 5 mg.

  - Cholesterol: Zero cholesterol.

  - Vitamins and Minerals: Good source of vitamin D, vitamin B, selenium, and potassium.

  - Nutritional Benefit: Mushrooms are low in calories and carbohydrates but rich in nutrients. They contain compounds that may support immune function, reduce inflammation, and promote heart health.

6. Almond Milk (1/2 cup):

  - Calories: Around 15-30 calories, depending on brand and sweeteners.

  - Carbohydrates: Roughly 1-2 grams.

  - Protein: About 1 gram.

  - Fat: Minimal, typically less than 1 gram.

  - Sodium: Varies, but usually low.

  - Cholesterol: Zero cholesterol.

  - Vitamins and Minerals: Fortified almond milk may contain added vitamins A, D, and B12, as well as calcium and potassium.

  - Nutritional Benefit: Almond milk is a dairy-free alternative to cow's milk, suitable for vegans and those with lactose intolerance. It's low in calories and may provide additional nutrients if fortified.

7. Salt and Pepper:

  - Calories: Negligible.

  - Carbohydrates: None.

  - Protein: None.

  - Fat: None.

  - Sodium: High in salt, use sparingly to control sodium intake.

  - Cholesterol: None.

  - Vitamins and Minerals: None.

  - Nutritional Benefit: Salt and pepper primarily enhance flavor. While salt is necessary for electrolyte balance, excessive consumption can contribute to high blood pressure and other health issues. Pepper contains antioxidants and may aid digestion.

These nutritional values are approximate and may vary depending on factors such as preparation methods and specific brands used. Always consult with a healthcare provider or nutritionist for personalized dietary advice.