Mushroom and Spinach Breakfast Quiche


Increased inflammatory markers can arise if you experience large fluctuations in blood sugar. In order to maintain more consistent levels, try eating a low-carb, high-protein breakfast. This recipe is a delicious start to the day that contains a number of ingredients shown to aid in the reduction of excess inflammation.  Extra-virgin olive oil contains oleocanthal, which has been shown to work in a similar fashion to ibuprofen, a common over-the-counter anti-inflammatory medication. Mushrooms are rich in anti-inflammatory compounds, including phenolic acid and carotenoids.

Mushroom and Spinach Breakfast Quiche


  • 2 tablespoons extra-virgin olive oil
  • 1 cup sliced fresh mixed wild mushrooms (Chaga, shiitake)
  • 1 cup thinly sliced onion
  • 1 tablespoon minced garlic
  • 2 teaspoons minced fresh thyme
  • ⅔ cup package fresh spinach, coarsely chopped
  • 8 large eggs
  • ⅔ cup whole milk
  • 2 teaspoons Dijon mustard
  • ½ teaspoon salt
  • ½ teaspoon ground pepper
  • ¾ cup shredded Gruyère cheese


  1. Preheat oven to 325 degrees.
  2. Heat oil in large nonstick skillet over medium-high heat.
  3. Add mushrooms in an even layer; cook stirring occasionally until browned evenly (approx. 8 minutes)
  4. Add onion; cook, stirring occasionally, until they begin to soften (approx. 4 minutes).
  5. Stir in garlic and thyme
  6. Add spinach stirring constantly, until just wilted (approx. 2 minutes)
  7. Remove from heat
  8. Whisk eggs, milk, Dijon, salt and pepper in a large bowl
  9. Stir in cheese and mushroom mixture.
  10. Coat a standard 12-cup muffin tin with cooking spray.
  11. Divide mixture among prepared muffin cups.
  12. Bake, uncovered, until puffed and set, about 30 minutes.
  13. Remove from the pan and serve immediately.

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