This mushroom frittata is a delightful and easy-to-make dish, combining fresh vegetables, eggs, cream, and cheese.

FULL RECIPE:

Ingredients

• 1 cup diced yellow onion
• 1 cup chopped baby spinach
• 1 cup cherry tomatoes, sliced in half
• ½ cup shredded mozzarella cheese (cheddar or parmesan can also be used)
• ½ cup sliced mushrooms
• 8 large eggs
• ½ cup heavy cream (alternatively, Greek yogurt or sour cream)
• ½ teaspoon ground mustard
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ¼ teaspoon ground black pepper

Directions

• Preheat the oven to 350°F (175°C). Grease a 9″ quiche pan or deep pie dish with nonstick cooking spray and place it on a baking sheet.
• Layer the diced onion, chopped spinach, sliced cherry tomatoes, shredded cheese, and sliced mushrooms in the prepared dish.
• In a medium bowl, whisk together the eggs, heavy cream, ground mustard, garlic powder, salt, and black pepper until well combined.
• Gently pour the egg mixture over the layered vegetables in the dish.
• Bake for 40-45 minutes, or until a toothpick inserted into the center comes out clean.
• Remove from the oven and let cool slightly before slicing and serving.

Nutrition Facts

• Calories: 142 kcal
• Fat: 5.1 g
• Carbohydrates: 8.32 g
• Protein: 16.44 g
• Calcium: 58% of Daily Value
• Potassium: 9% of Daily Value

Historical Significance

The concept of quiche has historical roots dating back to medieval Germany. The word “quiche” is derived from the German word “kuchen,” meaning cake. When the dish was adopted by French cuisine, it gained popularity and began to incorporate more regional ingredients like cream, eggs, and cheese. Today, quiche remains a symbol of French culinary tradition while also embracing modern, diverse adaptations.

Nutritional Benefits

Mushroom quiche is a nutrient-rich dish that provides a good balance of protein, healthy fats, and essential vitamins. Eggs serve as the primary protein source, contributing to muscle growth and repair. Mushrooms add a boost of antioxidants, including selenium and ergothioneine, which help reduce inflammation and oxidative stress. Additionally, the inclusion of spinach and tomatoes introduces beneficial vitamins such as vitamin K, vitamin C, and potassium, promoting heart health and overall well-being.

Flavor Profile

The combination of mushrooms, cheese, and eggs creates a savory and indulgent taste. Mushrooms bring an earthy, umami flavor that complements the creaminess of the eggs and cheese. Spinach adds a mild bitterness, while cherry tomatoes provide a burst of sweetness and acidity. Seasoned with garlic powder, ground mustard, and black pepper, each bite offers a well-balanced and satisfying flavor experience.

Versatility and Customization

One of the key advantages of a mushroom quiche is its versatility. While mushrooms are the star ingredient, you can customize the dish by incorporating other vegetables such as bell peppers, zucchini, or asparagus. For a more filling meal, consider adding cooked sausage, bacon, or ham. Dairy-free and vegetarian adaptations can be easily achieved using plant-based milk, vegan cheese, or tofu as a substitute for eggs.

Ideal Occasions

This crustless mushroom quiche is a fantastic choice for breakfast, brunch, or even a light dinner. It can be served warm or cold, making it suitable for picnics, potlucks, or meal-prepping. Pair it with a fresh side salad or fruit for a complete and balanced meal. Additionally, its visually appealing presentation makes it a standout option for festive gatherings and special occasions.

Storage and Reheating

Storing leftover quiche is simple. Once cooled, cover the quiche tightly with plastic wrap or aluminum foil and refrigerate for up to four days. For longer storage, you can freeze individual slices wrapped in plastic wrap and placed in an airtight container for up to three months. To reheat, warm in a preheated oven at 350°F (175°C) for about 10 minutes, or microwave on medium heat until heated through.

Serving Suggestions

To elevate your mushroom quiche experience, serve it alongside crispy roasted potatoes, fresh fruit, or a leafy green salad. A dollop of sour cream or a drizzle of hot sauce can also add an extra layer of flavor. For a more decadent twist, top the quiche with crumbled feta or goat cheese. Pairing it with a light white wine like Sauvignon Blanc or a sparkling mimosa can further enhance its flavors.

Health Considerations

While this mushroom quiche is a nutrient-dense meal, it is also customizable to meet various dietary needs. For a low-carb or keto-friendly version, ensure you use full-fat dairy and avoid starchy vegetables. For those watching their cholesterol levels, consider using egg whites or a cholesterol-free egg substitute. Additionally, using reduced-fat cheese can lower the overall saturated fat content.

Cultural Background

Quiche originates from France, particularly the Lorraine region, where the classic Quiche Lorraine became a popular dish. Over time, quiche recipes have evolved globally, incorporating regional ingredients and flavors. This mushroom quiche reflects the flexibility of quiche as a dish, allowing people to adapt it with local produce and personal preferences.

Meal Prepping Benefits

Mushroom quiche is an excellent meal-prep option, providing a ready-to-eat breakfast or lunch throughout the week. It maintains its flavor and texture when stored correctly and can be easily reheated. Preparing a quiche in advance saves time and ensures a nutritious meal is always on hand.

Environmental Impact

Choosing locally sourced mushrooms, eggs, and vegetables for your quiche can reduce your carbon footprint. Supporting sustainable farms and producers not only benefits the environment but also ensures fresher, more nutritious ingredients. Additionally, a crustless quiche eliminates the need for packaged pastry dough, further reducing waste.

Meal Prepping Benefits

Mushroom quiche is an excellent meal-prep option, providing a ready-to-eat breakfast or lunch throughout the week. It maintains its flavor and texture when stored correctly and can be easily reheated. Preparing a quiche in advance saves time and ensures a nutritious meal is always on hand.

Conclusion

A crustless mushroom quiche is an elegant, healthy, and adaptable dish that suits various occasions and dietary preferences. With its delicious blend of earthy mushrooms, creamy cheese, and fluffy eggs, it offers both comfort and nourishment. Whether served for a leisurely brunch with friends or packed for a quick on-the-go meal, this quiche is sure to satisfy. Its ease of preparation and diverse customization options make it a staple recipe worth adding to your culinary repertoire. Give it a try and enjoy the delightful harmony of flavors it brings to your table.