• Cooking Time:
  • Servings:
  • Preparation Time:


  • 2 cups Egg Beaters, Original
  • 1/2 cup skim milk
  • 12 oz. drained lump crabmeat; chilled
  • 3/4 cup Kraft Fat Free Shredded Cheddar Cheese (or another fat-free shredded cheddar*)
  • 1 large tomato; chopped
  • 1 small onion; sliced
  • 1/2 cup sliced peppers
  • 1 and a 1/2 cups fresh spinach
  • 1 tbsp. reduced fat grated parmesan cheese
  • 1/2 tsp. garlic powder
  • 1/2 tsp. pepper


  • Preheat oven to 375 degrees.
  • Stir to combine all ingredients except for the grated parmesan.
  • Pour mixture into a deep casserole dish (quiche will rise during cooking)
  • sprayed with nonstick spray.
  • Use a fork to ensure that all of the veggies and crab are submerged in the egg mixture.
  • Place dish in the oven and cook for 30 minutes.
  • Next, carefully remove the quiche from the oven and evenly distribute grated parm over the top; return to oven.
  • Allow quiche to cook for approximately 20 minutes longer, until quiche top has puffed and is firm & golden brown.
  • Remove from oven and allow to cool before cutting. Serves 5!
  • 1 slice: 150 calories, 1.5g fat, 810mg sodium, 8g carbs, 1g fiber, 4.5g sugars, 26g protein = 3 Points


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