Meatless Monday & An “EB Mine” Brunch + Giveaway: Goat Cheese, Spinach, and Tomato Quiche


When Eggland’s Best contacted me about hosting a brunch for the ones I love, obviously the answer was “yes!”. Between loving breakfast more than any other meal of the day (truly!) and all things with eggs, I was pumped for the opportunity. All too appropriately, Eggland’s Best supports heart health not only in February in recognition of National Heart Month, but always.

Eggs are a fun food to talk about in nutrition education. Years ago, eggs and the cholesterol-rich yolk were through to promote atherosclerosis and heart disease. We have since discovered that eggs can play a huge role in a healthy diet. The cholesterol found in eggs has little impact on blood cholesterol levels when consumed as a part of a balanced diet.


Eggs are a unique food in that they are consumed by many vegetarians and unlike other vegetarian proteins, contain all of the essential amino acids. Eggs are also affordable and versatile.

Nutrition-wise, eggs naturally contain a good source of Vitamin D. With 2/3rds of the US population consuming inadequate Vitamin D, eggs certainly have something to offer. Beyond Vitamin D, eggs contain Vitamin E, omega 3 fatty acids, choline, and so much more.


But Eggland’s Best eggs offer even more.

EB eggs contain 10x the amount of Vitamin E found in your average egg, as well as 2x the omega 3 and DHA. Nutrition aside, EB feeds all of their hens vegetarian diets, just as nature had intended.


And just for fun, some random, eggcellent facts! Did you know…

  • Most eggs are laid between 7 and 11am
  • Eggs contain choline which is an essential nutrient for fetal development
  • An egg contains 70 calories, 34% of which are calories from protein
  • A chef’s hat is said to have a pleat for each of the many ways an egg can be cooked
  • The US produces 10% of the world’s eggs


With kind offerings of the most nutritious eggs available from Eggland’s Best, I thought long and hard about what to make. As much as I love a basic egg scramble or omelet, I wanted something special to serve at my “EB Mine” Brunch.

I ran across this recipe on Friday and knew immediately it had to be made as a part of the brunch. I think it was the pictures that did it, but the potato crust was sure intriguing, too.


Despite the 5-star looks of this quiche, it was very simple to make and required very few ingredients, all of which top nutritional charts. There was no butter or oil or flour…just wholesome, heart-healthy ingredients (with just a bit of creamy goat cheese for that extra special touch!).

But I have to say, even the nutrition stats floored me. For 124 calories and 6.5 grams of carbohydrate per slice, this is quite the treat and perfect for those seeking weight loss and/or a low-carbohydrate (carb-controlled) lifestyle.

Maybe I should also mention that Mr. Prevention LOVED this quiche. LOVED. :)



Goat Cheese, Spinach, and Tomato Quiche adapted from Heather’s Dish

1 large Russet potato, sliced into very thin rounds
8 large eggs
1/4 cup skim milk
1 tsp Italian seasoning
3/4 tsp salt
1/2 tsp pepper
1 Roma tomato, sliced
2 cups fresh baby spinach, tightly packed
3 oz goat cheese


Preheat your oven to 375.

Spray a 9-inch pie plate with nonstick spray. Layer the potato rounds on the bottom and sides of the pan in a single layer. With the remaining potato rounds, cover any holes in the potato layer (if you don’t cover all the holes, no worries). Bake the potatoes in the oven for about 15 minutes.

Meanwhile, in a large bowl whisk together the eggs and milk until smooth. Add in the seasonings and whisk until well-combined. When the potatoes are done par-baking layer the spinach on top of the potatoes and the goat cheese on top of the spinach in small chunks. Gently pour the egg mixture over the top. Layer the tomatoes on top of the egg mixture. Bake at 375 for 30-40 minutes.

If desired, broil the quiche for 1-2 minutes to brown the top slightly. Remove from oven and let sit for 5 minutes before serving.

Yield: 8 slices (1/8th of a 9-inch quiche per serving).

Nutrition Information (per serving): 124 calories; 6.9 g. fat; 221 mg. cholesterol; 327 mg. sodium; 6.5 g. carbohydrate; 0.9 g. fiber; 8.8 g. protein

Result: Simple to make, healthy to boot, and absolutely delicious! Perfect for the protein-packed start to the day, or those seeking a low-carbohydrate and low-calorie meal. Furthermore, this quiche is gluten-free thanks to the thrifty use of potato for a crust. While I didn’t do a cost analysis on this recipe, the entire quiche was under $9 to make, despite the $4.99 price tag on the goat cheese! Delicious and pretty…enjoy!



The kind people at Eggland’s Best would like to offer one lucky reader an “EB Mine” Giveaway package to include:

  • 2 free EB dozen coupons (any variety- classic, cage-free, or organic)
  • 1 free EB hard cooked and peeled variety coupon
  • 1 Eggland’s Best apron, spatula, whisk, cutting board, mixing bowl, bowl scraper, coffee mug, plush egg, and tote bag

How to enter? Leave a comment with your favorite heart-healthy ingredient or food item that pairs well with eggs! This giveaway will end Tuesday, February 14th at 10pm EST. The winner will be contacted via email.

If a sweet breakfast is more your style…check back tomorrow to see what else this “EB Mine” Brunch included!

Be well,


  1. says

    I LOVE eggs! I think my favorite style is soft-boiled, something my grandmother made me all the time when I was growing up. The eggs only needed a little salt! But my new trick with them is to add a bunch of baby spinach to the bowl until the leaves wilt. Spinach is one of my favorite egg accompaniments!

  2. says

    ohhhh yum!! I’m a HUGE quiche fan (and I still don’t really understand the difference between quiche and fritatta)….. This looks fantastic. I’m also an EB fan, but I tend to stick to the Giant Eagle NAture’s Basket eggs, you know…I like to support GE!
    I bet the goat cheese really adds some fantastic flavor to this. Yet another thing Nick won’t eat. What a poop.

  3. says

    I love to make over easy eggs and then serve them over toast that’s spread with a tiny bit of pesto – it’s amazing! I love using potatoes as a quiche crust, it’s pretty much the best thing ever. I’ve never used slices before, just shreds, so I’m totally pinning this!

    • Nicole, RD says

      I agree…so good! I have made potato crusts in the past, but the trick is par-baking them so they get crispy on the bottom! :)

  4. says

    Wow I haven’t eaten breakfast yet and that egg dish looks incredible! I’m an eggs and whole wheat toast kind of gal so not that ww bread is an ingredient but I cannot eat my eggs without it! At least the fiber makes it heart healthy!! :)

    ps. So I just got a cannon rebel and still feel like my pictures suck. How do you get yours so clear?? Any advice?

    • Nicole, RD says

      Ahh! Yay! That’s so exciting :) I am a total novice with my camera. It just takes practice, I think…and light. Lots of light. I wish I could always use natural light, and I do a lot of times, but a good artificial light is key in these winter months. I use an EGO light and love, love, love it! A great camera is a huge part of it, but I would say lighting is even more important. I love the book Plate to Pixel…I learned TONS and it’s so easy to understand. Keep at it :)

  5. says

    The way I feel about eggs is this. If we’ve been eating them for centuries, with no real ill effect…there’s just no way they could be bad for you. Ever. At all. The end.

    I love this quiche. So many of my favorite ingredients in one place! Bookmarked.

  6. Cynthia says

    I love eggs scrambled with some goat cheese or Laughing Cow. I used to be scared of eggs because of the calories. Then I realized how good they actually are for you and how filling they are. I eat eggs just about every day for breakfast!

  7. says

    I love the random egg facts! The quiche looks divine too! You pretty much included all the ingredients I think pair perfectly with eggs: goat cheese and spinach. Only thing I’d add: avocado!

  8. Chelai says

    I usually eat eggs with bacon and pancakes…not so healthy but good! I’d have to say my spinach quiche. It is awesome and I don’t use a lot of cheese with it so its more spinach if anything.

  9. says

    scrambled eggs with a ton of heart healthy vegetables and whole wheat toast on the side:) or….french toast oatmeal with egg whites whipped in! (i’m enjoying this right now!)

  10. Becca B says

    i am obsessed with eggs! i eat them with everything, but most recently i can’t get enough of eggs, salsa, and avocado! so good!

  11. says

    My family has a recipe for a (healthy) fried rice that’s made with scrambled eggs and chopped spinach. You could make it healthier by using brown rice instead of white. No soy sauce allowed!

  12. says

    I love the idea of using a potato for the crust – did the potato stay soft or did it get crispy?

    I love eggs with pasta or oatmeal – savory oatmeal is one of my faves!

    • Nicole, RD says

      Heather: Since the crust is par-baked it’s crispy! That’s why I loved it :) I’ve potato crusts in the past that didn’t crisp up :(

  13. Jenn says

    Love eggs with hot sauce!

    Also, I’ve always wondered… how do EB eggs have so much additional nutrition to them? What’s the process that makes them that way?

    • Nicole, RD says

      Ya know, that’s a great question! I am pretty sure it’s because of the diet the hens are fed. That’s how they get the added omega 3’s in there, anyways…so I’m going to assume the same goes for the other added nutrition :)

  14. says

    We can never have enough eggs at our house, and this recipe looks fabulous! I love the idea of using potatoes for the crust. I love pairing spinach and feta with eggs; baked eggs with tomatoes and herbs, and my yummy artichoke squares. Oh, and Spanish tortilla with lots of potatoes and onions sauteed in EVOO, then topped with eggs and baked in the oven. Fabulous!

  15. April says

    I like to make breakfast burritos with lots of chopped veggies, a bit of shedded cheese, and then rolled up in a whole wheat wrap!! They freeze well too! Once heated an avacado goes well inside too!!

  16. Cellabella says

    I love pairing eggs with the same ingredients in your quiche! Sometimes I change up my quiche recipe and use swiss chard and leeks instead of spinach and also add feta, parmesan, or fontina cheese :)

  17. michele says

    I’m a big fan of eggs benedict, so in trying to keep it healthier, I use whole wheat english muffins, veggie/soy sausage patties topped with the poached eggs. Sometimes I add wilted spinach to kick up the nutritional value and make it more filling. I feel I don’t miss the butter-laden hollandaise sauce with the runny yolks and even though I’m not vegetarian, the soy sausage is a healthy and tasty alternative.

    Love the look of this quiche…..especially the crispy edges…..num-num!

  18. says

    Eggs are one of my favorite things! This quiche looks AMAZING Nicole. Love the look of the potatoes around the edge all browned.

    My favorite thing to pair with eggs is spinach or kale… They go together perfectly, especially when you throw in some sweet potato :)

    Happy Monday!

  19. says

    That looks delicious Nicole – when I make crustless quiches I sometimes use shredded potatoes or sliced potatoes – so good!

    I love spicy salsa poured over eggs – and of course my beloved Tabasco! 😀

  20. says

    I love love love eggs and really love this quiche! I’ve made potato-crusted quiche before, but not quite like this. This seems lighter and perhaps even tastier. I look forward to trying it!

  21. Dianne says

    Love eggs. Can’t wait to try this quiche recipe. My favorite way to eat eggs is fried in a small amount of butter served with Canadian bacon on toast.

  22. Katie says

    I love eggs in all forms! One of my favorite things to make with eggs is tuna salad with chopped up hard-boiled eggs, a little different but so good.

  23. says

    I love eggs. I try to buy the free range ones so they’re not exactly cheap, but they’re worth it.
    I like a poached egg on top of a fritter or latke (like zucchini fritters or apple and sweet potato fritters). The runny yolk tastes so good with it.

  24. Amy D. says

    I love eggs stir-fried with an Asian vegetable blend (onion, broccoli. mushroom, snow peas, water chestnuts, and edamame) and seasoned with tamari and toasted sesame seeds. This is one of m favorite meals ever and it is high protein/fiber/nutrient and low-carb too! OK, now I am hungry! :)

  25. says

    We’re going through eggs right and left in my house. Last night they were the necessary binder for my meatballs. And today there are a whole mess of them going into my cake!

  26. alison quinn says

    Huevo rancheros is the best! I’m vegetarian so I leave out the chorizo! I make fresh salsa with extra garlic and cilantro, I scramble that into eggs with black beans and top with queso fresco, serve with warm whole wheat tortillas, delicious

  27. Jessica Hernandez says

    One of my families favorite breakfasts is eggs and home cooked pinto beans. I use tomatoes, onions, jalapenos, and cilantro to season the beans, sometimes serving them mashed, sometimes whole.

  28. Denise says

    Loving your website, just found it on foodgawker. I like to do “breakfast nachos” with imitation crabmeat, tomatos and a lite shredded cheese blend. Dip with homemade tortilla pieces. Divine! Thanks!

    • Nicole, RD says

      Denise: Thank you so much! I really appreciate your sweet comment…and as for your breakfast nachos, well…those just sound fantastic! :)


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