Spinach & Mushroom Quiche

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This is the best Spinach & Mushroom Quiche recipe! It is a versatile recipe in which the ingredients can be easily exchanged. For example, I have left out the mushrooms and added cooked breakfast sausage.

Normally a quiche is a French tart consisting of pastry crust filled with savoury custard and pieces of cheese, meat, seafood or vegetables. But, I have chosen to bake crustless quiche so to cut down on the calories and carbohydrates.

However, a crust could easily be added to this recipe. Most local supermarkets sell pie crusts in their frozen section.

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Spinach & Mushroom Quiche Ingredients

  • spinach
  • mushrooms
  • cream cheese
  • eggs
  • heavy whipping cream
  • shredded cheddar cheese
  • onion
  • olive oil

But, before we talk about this recipe, let’s learn more about the keto diet, because it is much more than eating a lot of BACON, LOL!

What is the Keto Diet?

The ketogenic diet focuses on high fat, low carb foods like eggs, meats, dairy, and low carb vegetables. Also, it consists of food that are sugar free and gluten free. A lot of individuals believe it is just a lot of protein, like a lot of bacon, but it is more than just eating a lot of bacon. It is limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils.

Low Carb – Meat, Poultry & Eggs

  • Bacon
  • Beef
  • Eggs
  • Ham
  • Lamb
  • Pork
  • Poultry/fowl
  • Veal
  • Venison

Low Carb – Fish and Shellfish

  • Clams
  • Cod
  • Crabmeat
  • Flounder
  • Halibut
  • Herring
  • Lobster
  • Mackerel
  • Mussels
  • Oysters
  • Salmon (wild)
  • Sardines
  • Shrimp
  • Sole
  • Squid
  • Tuna
  • Trout

Low Carb – Cheese and Dairy

  • Bleu cheese
  • Butter/ghee
  • Cheddar cheese
  • Cottage cheese
  • Cream
  • Cream cheese
  • Feta
  • Goat cheese
  • Gouda
  • Greek yogurt (plain)
  • Mozzarella (whole milk)
  • Parmesan
  • Swiss

Low Carb Fruit

  • blackberries
  • blueberries
  • coconut
  • lemons
  • limes
  • raspberries
  • strawberries
  • tomatoes
  • olives
  • avocados

Low Carb – Vegetables & Net Carb Count

  • Asparagus: 1g
  • Spinach: 2g
  • Swiss Chard: 2g
  • Celery: 2g
  • Lettuce: 2g
  • Avocado (technically a fruit): 2g
  • Cabbage: 3g
  • Green Olives: 3g
  • Cucumber: 3g
  • Cauliflower: 3g
  • Zucchini: 3g
  • Tomato: 3g
  • Green Pepper: 3g
  • Red Pepper: 4g
  • Broccoli: 4g
  • Brussels Sprouts: 5g
  • Green Beans: 5g

Low Carb Oils and Healthy Fats

  • Avocado oil
  • Coconut butter
  • Coconut oil
  • Mayonnaise (with no added sugar)
  • MCT oil
  • Olive oil
  • Safflower oil
  • Sesame oil
  • Walnut oil

Low Carb – Nuts and Seeds

  • Brazil nuts
  • Chia seeds
  • Flaxseeds
  • Hemp seeds
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Pumpkin seeds
  • Sunflower seeds
  • Sesame seeds
  • Walnuts

Foods to Avoid on the Keto Diet

  • Grains, biscuits, rolls, tortillas, pancakes, or waffles
  • Starchy vegetables, i.e. corn, potatoes, yams, or sweet peas
  • high sugar fruit: oranges, apples, watermelons, cantaloupe, grapes, or pineapples
  • Sweetened yogurt.
  • Juices, i.e. orange juice, grape juice, pineapple juice, or apple juice
  • Honey, syrup or sugar in any form, maple syrup, or pancake syrup
  • Chips, crackers, or cereals.
  • Baked goods including gluten-free baked goods, cakes, cookies, or donuts.
  • White rice, brown rice, or pasta
  • Beans

Variety of Quiches

  • Bacon & Broccoli
  • Vegetable & Herbs
  • Ham, Tomato & Swiss
  • Ham & Red Pepper
  • Butternut Squash & Kale
  • Spinach, Goat Cheese & Onion
  • Goat Cheese & Prosciutto
  • Pizza
  • Sausage & Spinach

So far, I have cooked 2 different quiches. I have made a Sausage & Spinach Quiche, which I have made many, many, many times. Also, this recipe, Spinach & Mushroom, is an all time favorite.

The next quiche that is on my list to make is one with goat cheese. We have dairy goats on our farm and milking season is here. So, I’m excited about making some goat cheese and adding it to a quiche recipe.

What is really good with goat cheese is sourdough bread. So, a quiche with a sourdough crust would be a unique recipe to bake. Maybe, a Pizza quiche with a sourdough crust and garlic herb goat cheese on top.

Yield: 6-8 servings

Spinach & Mushroom Quiche

Spinach & Mushroom Quiche

This is a delicious crustless Spinach & Mushroom Quiche.

Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes


  • 5 oz baby spinach
  • 8 oz of sliced mushrooms
  • 1/4 cup of sliced onion
  • 8 oz cream cheese
  • 6 eggs
  • 1 cup heavy cream
  • 1 cup shredded cheese
  • 2 tbsp olive oil


  1. Preheat oven to 375 degrees
  2. Place a large skillet over medium heat and pour the olive oil into the pan
  3. After the oil is slightly hot, add the onions and carmelize them
  4. Then, add the mushrooms and saute for about 5 minutes
  5. Add the cream cheese and allow it to melt, stirring occasionaly
  6. Remove skillet from heat
  7. Add the heavy whipping cream, shredded cheese, spinach, and eggs
  8. Pour into an 8 x 8 baking dish
  9. Bake for approx. 40-45 minutes until the middle doesn't jiggle.

This is a picture of my Sausage & Spinach Quiche. It is the same as the above recipe with the exception that I exchanged the Mushrooms for sausage.

One last thought. This is another recipe that I’ll bake and freeze. This recipe freezes very well. I’ll pull a quiche from the freezer and lay it on the counter to thaw. Then, I’ll microwave it to reheat. It tastes like it was just pulled from the oven.

So, bake a few, freeze and have breakfast ready to reheat in the mornings.

Try Our Keto Recipes!

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Keto Pizza Bake

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Keto Garlic Jalapeno Chicken

Easy Keto Quesadilla Crunch Wrap

Keto Cheesy Ranch Chicken Taquitos

Try Some Other Keto Desserts!

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