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Looking for a diabetes-friendly breakfast to serve a crowd? Low-sodium spinach quiche with cheese and mushrooms is easy to make and oh-so-delicious!
Whether you want to whip up a healthy and delicious meal for brunch or meal prep your breakfast for the week, you can’t go wrong with low-sodium spinach quiche! This is the kind of dish that makes getting out of bed worth it.
Hearty spinach, fluffy eggs, earthy mushrooms, and savory onions add so much flavor while plenty of cheese makes each slice absolutely irresistible! Best of all, hands-on prep can be done in about 15 minutes.
How to make low-sodium spinach quiche
Ready to see how this delicious, healthy, easy quiche comes together? Let’s get cooking!
Step 1: Heat the oven to 350°F. Prepare a 9-inch pie dish by greasing it with oil or butter, then set aside.
Step 2: In a large sauté pan over medium-high heat, add the olive oil.
Step 3: Once the oil is hot, add the mushrooms and sauté for 3 – 5 minutes until they have released some moisture and reduced a bit.
Step 4: Add the onion and sauté for 3 minutes to soften slightly.
Step 5: Add the garlic and spinach, mixing well. Sauté until the spinach has reduced completely, roughly 7 minutes.
Step 6: In a mixing bowl, whisk together the eggs, half & half, mustard, parsley, and pepper.
Step 7: Add the cooked mushrooms and spinach mixture to the prepared pie dish and spread out evenly. Sprinkle the cheese over the top, then pour the egg mixture into the pan. Use a spoon to make sure everything is spread out evenly.
Step 8: Bake the quiche for 35 minutes, then remove from the oven and allow to cool for 10 minutes.
Cut into 8 slices and enjoy! I recommend garnishing with fresh herbs just before serving.
Variations for your quiche
The base of this recipe is low-sodium, meat-free, and keto-friendly. But you can certainly play around with the ingredients based on your tastes and dietary preferences!
Want to add more veggies or swap some around? Broccoli, asparagus, bell peppers, yellow squash, and zucchini are all popular options!
I recommend using low-sodium cheese like gruyére or Swiss. However, if you’re not watching your sodium, you’re welcome to use cheddar, Parmesan, mozzarella, or any cheese you prefer.
Want to add some meat? Bacon, sausage, and even shredded chicken would all be delicious. These ingredients will definitely add some sodium, so be sure to adjust based on your goals.
Storage
Quiche is a great way to meal-prep breakfast! You can store leftover quiche in an airtight container in the refrigerator for up to 3 days.
When you’re ready to enjoy, I recommend reheating in the oven. Place in the oven at 350°F until the quiche is warmed through.
Other diabetic-friendly breakfast recipes
Looking for more healthy breakfasts to fire up your morning? What you eat for breakfast sets the tone for the rest of your day!
Here are some of my favorite recipes that will have you jumping out of bed:
For even more tasty inspiration, check out this roundup of my favorite low-carb breakfast ideas for diabetics!
When you’ve tried this quiche, please don’t forget to let me know how you liked it and rate the recipe in the comments below!
Low Sodium Spinach Quiche
Ingredients
- 1 tablespoon olive oil
- 8 ounces mushrooms, (sliced)
- 1½ cups white onion, (sliced)
- 3 cloves garlic, (minced)
- 3 cups baby spinach
- 6 large eggs
- ½ cup half & half, (can substitute milk or cream)
- 1 tablespoon Dijon mustard
- 2 tablespoons fresh parsley, (chopped)
- 2 teaspoons black pepper
- 7 ounces low sodium cheese, (grated)
Instructions
- Heat the oven to 350°F. Prepare a 9 inch pie dish by greasing it with oil or butter, then set aside.
- In a large sauté pan over medium-high heat, add the olive oil.1 tablespoon olive oil
- Once the oil is hot, add the mushrooms and sauté for 3 – 5 minutes until they have released some moisture and reduced a bit.8 ounces mushrooms
- Add the onion and sauté for 3 minutes to soften slightly.1½ cups white onion
- Add the garlic and spinach, mixing well. Sauté until the spinach has reduced completely, roughly 7 minutes.3 cloves garlic, 3 cups baby spinach
- In a mixing bowl, whisk together the eggs, half & half, mustard, parsley, and pepper.6 large eggs, ½ cup half & half, 1 tablespoon Dijon mustard, 2 tablespoons fresh parsley, 2 teaspoons black pepper
- Add the cooked mushrooms and spinach mixture to the prepared pie dish and spread out evenly. Sprinkle the cheese over the top, then pour the egg mixture into the pan. Use a spoon to make sure everything is spread out evenly.7 ounces low sodium cheese
- Bake the quiche for 35 minutes, then remove from the oven and allow to cool for 10 minutes.
Donna Woodard
I made this recipe for dinner tonight. I’m on a low sodium diet due to CKD. I really enjoyed this! The abundance of other flavors make up for the lack of salt. I need more recipes like this! Thank you!
Andrea M
These recipes look awesome! Thank you for sharing them. Can you tell me how I can filter for recipes that are both cardiac diet and diabetic diet friendly?
Christel Oerum
All our recipes are made with blood sugar management in mind and we do focus on keeping the total sodium low. But overall the only filters we have are the ones you see on the recipe page