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A round quiche with a golden, crumbly gluten-free crust surrounds a firm pale-yellow egg filling flecked with dark-green spinach, its lightly browned top visible as it is served in a slice on a plate.
●Low GI

Gluten-Free Spinach Quiche Calories

Provides protein and spinach-derived vitamins

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

211kcal

GI

42low

POTASSIUM · 100 G

236mg

FIBER · 100 G

1.2g

Quick answer

1 slice (medium) of Gluten-Free Spinach Quiche (125 g) has 264 calories. That works out to 211 calories per 100 g. It contains 14.8 g of carbs, 13 g of protein, 17.3 g of fat and 1.5 g of fiber. Its 141.3 µg of Vitamin K covers 118% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.

Gluten-Free Spinach Quiche Nutrition Facts

Selected: 1 slice (medium) · 125 g

264

KCAL / 125G

Carbs

14.8g

· 5% DV

Protein

13g

· 26% DV

Fat

17.3g

· 22% DV

Fiber

1.5g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 22% · Protein 19% · Fat 59%

Gluten-Free Spinach Quiche nutrition facts table · 1 slice (medium) (125 g)

NutrientAmount% DV
Calories264 kcal
Total fat17.3 g22%
Saturated fat7.63 g38%
Trans fat0.22 g
Sodium523 mg23%
Total carbohydrate14.8 g5%
Fiber1.5 g5%
Protein13 g26%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Slice of Gluten-Free Spinach Quiche?

ServingAmountCalories
1 slice (medium)125 g264 kcal
1 piece (mini)40 g84 kcal
1 slice (thin)75 g158 kcal
100 g100 g211 kcal
1 slice (small)100 g211 kcal
1 serving (medium)150 g317 kcal
1 slice (large)175 g369 kcal
1 serving (large)225 g475 kcal
1 piece (whole)280 g591 kcal

Calculated from 211 calories per 100 g.

Frequently Asked Questions About Gluten-Free Spinach Quiche

What is in gluten-free spinach quiche?

Gluten-free spinach quiche usually has a crust made with gluten-free flour and a filling of spinach, eggs, and milk or cream. Cheese, onion, and herbs are common additions, though recipes vary.

How do you make gluten-free spinach quiche?

Gluten-free spinach quiche is made by partially baking a gluten-free pastry crust, adding a spinach-and-egg filling, and baking until set. Cook excess moisture out of the spinach first so the filling does not turn watery.

Can you use frozen spinach in gluten-free spinach quiche?

Yes, frozen spinach works well in gluten-free spinach quiche. Thaw it completely and squeeze out as much water as possible before adding it; otherwise, the filling may become wet and the crust can soften.

Why does gluten-free spinach quiche crust crumble?

Gluten-free spinach quiche crust can crumble because gluten-free flour lacks the elasticity of wheat dough. Chilling the dough, pressing it firmly into the pan, and letting the baked quiche rest before slicing help it hold together.

How do you stop gluten-free spinach quiche from getting soggy?

To keep gluten-free spinach quiche from getting soggy, remove excess water from the spinach and avoid adding watery vegetables. Blind-bake the crust before filling it, and let the finished quiche rest before cutting.

How long does gluten-free spinach quiche last in the fridge?

Gluten-free spinach quiche keeps in the refrigerator for about 3–4 days when covered and chilled promptly after cooking. Store it in a sealed container, and discard it if its smell or appearance changes.

Can you freeze gluten-free spinach quiche?

Yes, gluten-free spinach quiche can be frozen. Cool it completely, wrap individual slices airtight, and thaw them in the refrigerator before reheating; the crust may be slightly softer after freezing.

What is the best way to reheat gluten-free spinach quiche?

Reheat gluten-free spinach quiche in the oven for a firmer crust and more even warming. Cover the top loosely if it browns too quickly, and heat until the center is hot; a microwave is faster but softens the crust.

What should you serve with gluten-free spinach quiche?

A crisp green salad is an easy pairing for gluten-free spinach quiche, balancing its rich egg-and-cheese filling. Roasted vegetables or a light soup also work well for a more substantial meal.

Can you make gluten-free spinach quiche without a crust?

Yes, you can make gluten-free spinach quiche without a crust by pouring the filling into a greased baking dish and baking until set. It will be closer to a spinach frittata than a traditional quiche.

Gluten-Free Spinach Quiche Vitamins & Minerals

Vitamins

Vitamin K

141.25µg · 118% DV

B12

0.79µg · 33% DV

Biotin

8.88µg · 30% DV

Vitamin A

235µg · 26% DV

Minerals

Selenium

23µg · 42% DV

Phosphorus

253mg · 36% DV

Sodium

523mg · 23% DV

Calcium

223mg · 22% DV

Potassium ⭐

295mg · 9% DV

Gluten-Free Spinach Quiche Glycemic Index

GLYCEMIC INDEX

42
Low
0 Low5570100

GLYCEMIC LOAD

6.3
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Gluten-Free Spinach Quiche

To burn the 264 calories in 1 slice (medium) (125 g):

🚶

65min

Walking (5 km/h)

🏃

27min

Running (8 km/h)

🚴

36min

Cycling

🏊

31min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Gluten-Free Spinach Quiche?

Gluten-free spinach quiche is a French-style savoury tart: a gluten-free pastry case filled with spinach and a set mixture of eggs and dairy. Recipes vary, with different gluten-free flours used for the crust, and it can be baked at home or bought ready-made.

Serve a slice warm or at room temperature for brunch, lunch, or a light supper. In France it is often part of a simple meal with salad; elsewhere, it also works well with soup or alongside a pot of tea. Spinach contributes vitamins, while eggs and dairy make this a useful source of protein: it provides 10.4 g per 100 g. For a lighter version, use a thinner crust and add extra spinach to the filling.

How Nutritious Is Gluten-Free Spinach Quiche?

Nutrient density

Medium

57/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

41/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Gluten-Free Spinach Quiche Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Gluten-Free Spinach Quiche Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Gluten-Free Spinach Quiche Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Gluten-Free Spinach Quiche Fat Profile

SATURATED

7.63g

MONOUNSATURATED

5.69g

POLYUNSATURATED

2.03g

⚖️

Omega 6:3 ratio 11.9:1

Above the ideal 4:1 (11.9:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.