Recipe description
June 21, 2026
Whole-grain spinach and feta quiche
Wholesome whole-grain spinach and feta quiche that supports digestion.
High Fiber
Fiber Rich
82%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut, milk
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We found the following intolerances in the recipe ingredients: gluten, lactose
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole-grain crust, vegetables, and cheese.
- Includes plant foods with polyphenols from spinach and herbs.
- Balanced with protein and healthy fats for satiety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Flour, whole grain
1.5
cup
Butter
18
teaspoon
Egg
4
piece
Milk, whole
1
glass
Spinach
32
tablespoon
Feta cheese
1
cup
Onion
1
piece
Oil, olive
1
tablespoon
Salt
1
teaspoon
Instructions
1
Preheat the oven to 375°F (190°C).
2
In a mixing bowl, combine the whole grain flour, olive oil, salt, and 3 tablespoons of water to form a dough. Press the dough into a greased quiche or pie dish.
3
In a skillet, sauté the chopped onion until translucent. Add the spinach and cook until wilted.
4
In a bowl, whisk together the eggs, milk, feta cheese, black pepper, and the sautéed spinach mixture.
5
Pour the filling into the prepared crust and spread it evenly.
6
Bake for 30-35 minutes, or until the filling is set and the crust is golden brown.
7
Let cool for a few minutes before slicing and serving.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
16 g
Protein
30 g
Carbohydrates
5 g
Fiber
3 g
Sugar
18 g
Fat
7 g
Saturated fat
0.9 g
Salt
FAQ
Is this quiche suitable for a gut-friendly, fiber-rich diet?
Yes, it's built with a whole-grain crust and spinach to add fiber. If you have a sensitive gut, start with smaller portions and monitor tolerance.
What is the crust made of and is it gluten-free?
The recipe uses a whole-grain crust (gluten-containing). If gluten-free is needed, substitute with a gluten-free crust or almond-flour crust.
Can I prepare it in advance or freeze leftovers?
Yes. Bake and cool, store airtight in the fridge for 2–3 days; freeze unbaked or baked for up to 2–3 months; thaw before reheating.
Can I make it dairy-free or use vegan feta?
You can substitute dairy-free cheese or skip feta. The filling won't be exactly the same but is still tasty. Use plant-based feta if available.
What other greens can I use besides spinach?
Kale, chard, arugula, or seasonal greens work; adjust cooking time accordingly.
How should I store leftovers?
Refrigerate in an airtight container for up to 3 days; reheat gently.
How long and at what temperature should I bake it?
Common bake is about 35–45 minutes at 180°C (350°F) until set and lightly golden. If the crust is pre-baked, adjust as needed.
Is this recipe vegetarian or vegan?
It’s vegetarian due to feta. Not vegan unless you substitute cheese with a plant-based alternative.
How can I customize with herbs or a splash of olive oil?
Add fresh herbs like parsley, dill, or chives, and drizzle a little olive oil before serving.
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