By Mayo Clinic Staff

Dietitian's tip:

When you cook with pungent cheeses, you only need a small amount for strong flavor, which saves on calories and fat.

Number of servings

Serves 4
  1. Weight management
  2. Low-fat
  3. Meatless
  4. Healthy-carb
  5. Diabetes meal plan


  1. 1/2 cup panko bread crumbs
  2. 1/2 teaspoon unsalted butter
  3. 6 cups spinach, stems removed
  4. 2 cups crimini mushrooms, chopped
  5. 1/4 teaspoon salt and ground black pepper, mixed
  6. 1 1/3 cup skim milk
  7. 1 1/2 tablespoons cornstarch plus 3 tablespoons cold water
  8. 1/4 cup Gruyere cheese
  9. Pinch of ground nutmeg
  10. 3 egg whites


Heat the oven to 375 F. Lightly coat 4 8-ounce ramekins with cooking spray. Sprinkle the ramekins with panko bread crumbs. Place the ramekins on a baking sheet.

Heat a medium saute pan over medium heat. Add the butter, and saute the spinach and mushrooms. Season with salt and pepper. Drain any excess water off the spinach and mushrooms.

Heat the milk in a medium saucepan. Add the cornstarch and water mixture. Bring to a light boil, whisking frequently. Reduce heat and stir in cheese. Pour the milk mixture over the cooked vegetables. Season with nutmeg.

In a separate medium bowl, whip the eggs with a mixer until firm peaks form. Carefully fold vegetable mixture in with the firm egg whites. Place equal portions of the egg mixture into the ramekins. Bake for approximately 30 minutes or until centers are firm and slightly golden brown.

Nutritional analysis per serving

Serving size: 1 ramekin

  • Calories 145
  • Total fat 3 g
  • Saturated fat 2 g
  • Trans fat 0 g
  • Monounsaturated fat 1 g
  • Cholesterol 12 mg
  • Sodium 284 mg
  • Total carbohydrate 15 g
  • Dietary fiber 2 g
  • Total sugars 5 g
  • Protein 12 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

April 23, 2016