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Cheesy Caramelized Spinach Onion Quiche

Before I started my health journey, I had a quiche obsession. Maybe it was a pie obsession? But basically anything made in a flaky pie crust or puff pastry had my name on it. And I used to make all sorts of quiches and pies for dinner all the time.

But when I wanted to balance my blood sugar and take control of my hormones, it turned out that all that flour and butter or margarine in the crust wasn't helping my body thrive as well as it could.

It's always been important to me to have healthy versions of my favorite types of dishes so that I don't feel deprived or restricted while I try to take care of myself, and this recipe does exactly that!

It tastes savory and satisfying but is filled with protein and veggies and won't spike your blood sugar!

Not only do I love it, but my family can't get enough. We have never had leftovers of this dish because it gets DEVOURED every time I make it!


  • 2 tbsp butter

  • 3-4 yellow onions

  • 2 cups fresh spinach (you can use a few cubes of frozen spinach if you prefer)

  • 8 eggs

  • 1 cup milk of your choice

  • 1/2 cup mozzarella cheese

  • 1/4 cup almond flour

  • handful of shredded cheddar or gouda cheese to top

  • 1 tsp salt

  • 1 tsp pepper

  • 1 tsp garlic powder


  1. Preheat the oven to 350°F/180°C.

  2. Heat butter in a large saucepan over medium heat.

  3. Cut the onions in half and then into thin slices. Add to the pan. Sauté until golden, about 15-20 minutes. Make sure to continue to stir every 5 minutes.

  4. Add spinach and sauté until wilted.

  5. In a large bowl, crack the eggs, add the milk, spices, and almond flour. Mix until combined.

  6. Add the cooked onions and spinach to the egg mixture.

  7. Stir the cheese into the egg mixture.

  8. Grease a 9-inch baking tray with butter or olive oil and add the egg mixture.

  9. If desired, top with shredded cheddar cheese.

  10. Bake for 30-40 minutes.

  11. Remove from oven when top is caramelized.

  12. Enjoy! If you make this recipe, make sure to take a pic and send it to me at or post it on your stories and tag me

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