[RECIPE] Cabbage and spinach quiche

Kick the calories and boost the nutrient content of this old favourite.

Cut out a whopping 400 calories with this lean cooking quiche makeover!


  • ½ an onion, diced
  • 2 cups shredded cabbage
  • 2 cups shredded spinach
  • 400ml egg whites
  • 3 whole eggs
  • 50ml milk
  • Coriander
  • 1 tbsp parmesan cheese
  • 1 tsp salt

Spinach is a leafy green vegetable that is a rich source of both water-soluble and fat-soluble vitamins, including vitamins K, A, B2, B6, C and E, as well as minerals such as magnesium, manganese, iron, copper and calcium, and a wide variety of phytonutrients, including chlorophyll.


  1. Thoroughly spray oven dish with a non-stick baking spray.
  2. Blend together whole eggs, egg whites, parmesan cheese and milk.
  3. Lightly saute the onions and spinach in olive oil. When done, add chopped coriander.
  4. Place all the ingredients in the dish, then pour over the egg and milk mixture.
  5. Bake at 180°C for 40 minutes.

The egg yolk is the nutrient powerhouse of the protein-packed ingredient. It contains beneficial levels of cholesterol, which your body needs to create important hormones, among other functions, and also includes beneficial amounts of folate, and vitamins A, D, E and K.

Cabbage is a rich source of vitamins B6, C and K, in addition to good doses of manganese, potassium, vitamins B1 and B2, folate, copper choline, phosphorus, magnesium, calcium, selenium, iron, pantothenic acid, protein and niacin.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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