Egg White, Ham & Spinach Quiches

 
I finally reconnected with my inner bookworm. I meant to do that, oh, 8 months ago when I visited an old friend and she lent me Julia Child’s My Life in France. But work got in the way, and I eventually returned it without reading a word later in the spring.  

My mom, completely unaware, found a copy of the same book while sorting through dusty boxes of my aunt’s old things, and she sent it to me in the mail. I cracked open the cover, turned to Chapter 1, and immediately immersed myself in the magic of Paris.

The paragraphs brought back scenes from our special summer vacation, tearing pieces from fresh baguettes, wandering along the Seine, and eating Mom’s favorite apricot pistachio tart. But one of the most vivid memories came from our exploration of Île Saint-Louis.
 

 
My parents and I stumbled across Saint-Louis-en-I’Île, a small yet magnificent church, just before lunch. After admiring the architecture and stately pipe organ, we started off down the street to find food. The colorful display of pastries in a random boulangerie caught Mom’s eye, and we entered the small shop to order.

While Mom and Dad both pointed at a fougasse laden with toppings (and resembling what Americans sometimes call “French bread” pizza!), I requested a small quiche in my rusty French. The owner smiled, asked if I wanted it “chaud” (warmed), and I replied, “Non, merci!” After he wrapped up our meal in paper bags, we walked over to the garden behind the Notre Dame to eat.

Studded with bits of pink and green, I fully expected the quiche to be ham and spinach. But with the first briny bite, I realized I really needed to brush up on my French — it was salmon! Slightly too salty for my taste, I traded with Dad, who happily polished off the rest of my lunch.
 

 
And now, reading about all of Julia’s adventures at Le Cordon Bleu, I ache to go back to eat my weight in tarts and croissants and climb the steps of the Eiffel Tower and Arc de Triomphe. But until I win the lottery — or at least save a few more pennies! — I’ll stay in my own kitchen and recreate the lunch I thought I was ordering instead: these healthy egg white, ham, and spinach quiches!

They’re really quick and easy to whip up, and their savory flavors instantly transport me back to that garden bench. Although I ate that original one for lunch, these healthy quiches are perfect for breakfast and meal prepping too!
 

INGREDIENTS TO MAKE HEALTHY EGG WHITE, HAM & SPINACH QUICHES

Let’s quickly go over what you’ll need to make these egg white quiches! You only need a few common ingredients, starting with…

Egg whites. I’ve used fresh egg whites and liquid ones from a carton. Both work quite well! If you opt for the latter, they won’t froth very much when you whisk everything together, but your healthy quiches will still be creamy and smooth.

Hint: The whites contain the majority of the protein in eggs. Using egg whites keeps your healthy quiches high protein, low calorie, and low fat!

Spinach. Fresh is best! I often pick up bags of fresh baby spinach at the grocery store to have on hand for lunches and dinners. Many bags contain 2 cups, which is exactly how much you’ll need to make these healthy quiches!

Ham. I like little cubes of ham in my quiches, so I generally opt for cooked boneless ham or ham steaks and dice them myself. I find sliced deli-style ham used for sandwiches is too thin and doesn’t yield quite as good of a flavor. (It sometimes makes eating the quiches messier too!)

Cheese. To let the ham and spinach flavors shine in these healthy quiches, I prefer something with a milder flavor that mainly adds creaminess. Although not exactly a French classic, I use mozzarella the most — and I love how easy it is to find at just about any grocery store!

Seasoning. I keep these really simple: just a generous sprinkling of dried basil and a tiny bit of black pepper! Feel free to use your favorite herbs and seasonings. This quiche recipe is easily customizable to suit your tastes!
 

HOW TO MAKE HEALTHY EGG WHITE, HAM & SPINACH QUICHES

Now that you’ve gathered your ingredients, let’s quickly go over how to make the best ham and cheese spinach quiches. They’re really easy and quick — I promise!

Cook the spinach. Just briefly! Sautée it in a pan until it’s wilted and dark green. This only takes a few minutes, but it makes the spinach much easier to incorporate.

Make the egg mixture. Whisk the egg whites until they’re frothy. If using fresh egg whites, this should only take a minute or two! If you opt for liquid egg whites from a carton, they might not froth very well because of the pasteurization process… So if they look exactly the same after a minute of whisking, don’t be alarmed!

Next, whisk in the seasonings. (I find it easier to achieve an even distribution if you add them before the other ingredients!) Finally, stir in the spinach, ham, and cheese.

Tip: I switch to a fork before stirring in these last three ingredients. They often get stuck in the whisk’s bulb, so using a fork makes the mixing process smoother and less frustrating!

Portion + bake. Evenly divide the egg mixture between jumbo-sized muffin cups, and pop them in the oven to bake. They’re done when the egg part appears set and no longer runny or liquidy.
 

 
Time for another trip to Paris… Or at least another quiche! 😉 And when you make your own, would you mind leaving a comment and rating the recipe? (You can also snap a picture and share it with me on Facebook!) I’d love to hear what you think of these healthy egg white, ham, and spinach quiches!

Egg White, Ham & Spinach Quiches

© Amy's Healthy Baking

Yields: 6 quiches

These quiches are a healthy and delicious way to start the day! They’re incredibly flavorful, full of protein, and really easy to make. Great for breakfast, lunch, and meal prepping too! Leftovers will keep for at least four days if stored in an airtight container in the refrigerator.

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Ingredients 

• 2 cups (85g) fresh baby spinach
• 12 large egg whites
• 1 tsp dried basil
• ⅛ tsp black pepper
• 6 tbsp (42g) shredded 2% mozzarella cheese (reduced fat)
• ¾ cup (140g) diced ham

Instructions

• Preheat the oven to 350°F, and generously coat 6 jumbo muffin cups with nonstick cooking spray.
• Cook the spinach in a large pan coated with nonstick cooking spray over medium-low heat for 2-3 minutes, or until wilted and dark green. Remove from the heat.
• In a large bowl, whisk the egg whites until light and frothy, about 1-2 minutes. Whisk in the basil and pepper. Stir in the spinach, cheese, and ham. Divide the egg mixture between the prepared muffin cups, and bake at 350°F for 25-30 minutes, or until set. Cool in the muffin cups for at least 8 minutes before removing.

Notes

SPINACH NOTE: I haven't tried substituting frozen and thawed, so I'm not personally sure how that would turn out.

 

EGG WHITES ALTERNATIVES: If you'd rather use liquid egg whites from a carton, substitute 1 ½ cups (360mL) instead. If you prefer to use whole eggs, then use 10 well-beaten large eggs instead.

 

SEASONING NOTE: You're welcome to modify the amounts of basil and pepper to suit your tastes — or even substitute other herbs and/or seasoning blends! (My family also enjoys this herbs de Provence blend.)

 

CHEESE NOTE + ALTERNATIVES: I highly recommend freshly grating your own cheese! It has a better taste and texture.

 

Regular mozzarella (not reduced fat) will also work. Other cheeses that melt well, such as cheddar, provolone, Monterey Jack, and others, may also be substituted for the cheddar (either the reduced fat or regular version).

 

HAM NOTE: I like little cubes of ham in my quiches, so I generally use cooked boneless ham or ham steaks and dice them myself. (I find sliced deli-style ham used for sandwiches is too thin and doesn’t yield quite as good of a flavor or texture.)

 

HOW TO STORE: Store leftover quiches in an airtight container in the refrigerator. They should keep for at least four days, if not longer. If you'd like to enjoy leftover quiches warm, try reheating in the microwave for 10-20 seconds, depending on the wattage of your microwave.

 

{gluten-free, clean eating, low fat, low calorie, sugar-free, low carb, high protein}

DID YOU MAKE THIS RECIPE?I'd love to hear what you think of it in a comment below! If you take a picture, tag @amys.healthy.baking on Instagram or use the hashtag #amyshealthybaking.

View Nutrition Information + Weight Watchers Points
 
 
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